Anaerobic

21-06-24 IPT

  • Cycling
  • 1h 45mTime
  • 96Stress
  • 0.74Intensity
  • 101Popularity

About this workout

This session features a hard-hitting main set of 4 × 60 seconds at 83% FTP, designed to build your kick for those critical race moments when closing gaps is essential. Perfect for boosting your raw sprinting power and lactate tolerance, it’s a must for sharpening your top-end punch before your next group ride or race.

Dejv084PL

Workout structure

  • Active 5 min @ 55% (55w) 80-95 rpm
  • Active 10 min @ 65% (65w) 80-95 rpm
  • Active 3 min @ 30% (30w) 80-95 rpm
  • Active 1 min @ 83% (83w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 100% (100w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 115% (115w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 130% (130w) 85-95 rpm
  • Active 2 min @ 30% (30w) 70-95 rpm
  • Active 7 min @ 68% (68w) 80-95 rpm
  • Active 2 min @ 30% (30w) 80-95 rpm
  • Active 1 min @ 83% (83w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 100% (100w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 115% (115w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 130% (130w) 85-95 rpm
  • Active 2 min @ 30% (30w) 70-95 rpm
  • Active 7 min @ 68% (68w) 80-95 rpm
  • Active 2 min @ 30% (30w) 80-95 rpm
  • Active 1 min @ 83% (83w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 100% (100w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 115% (115w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 130% (130w) 85-95 rpm
  • Active 2 min @ 30% (30w) 70-95 rpm
  • Active 7 min @ 68% (68w) 80-95 rpm
  • Active 2 min @ 30% (30w) 80-95 rpm
  • Active 1 min @ 83% (83w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 100% (100w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 115% (115w) 80-120 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 1 min @ 130% (130w) 85-95 rpm
  • Active 2 min @ 30% (30w) 70-95 rpm
  • Active 7 min @ 68% (68w) 80-95 rpm
  • Active 2 min @ 30% (30w) 80-95 rpm
  • Active 20 min @ 68% (68w) 80-95 rpm
  • Active 5 min @ 35% (35w) 85-95 rpm