Anaerobic

21-07-17 IPT

  • Cycling
  • 1h 59mTime
  • 116Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This workout features two intense 3-minute intervals at 115% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. It's perfect for sharpening your top-end punch ahead of race day or pushing through the final kicks during a group ride.

Dejv084PL

Workout structure

  • Active 5 min @ 55% (55w) 85-95 rpm
  • Active 10 min @ 65% (65w) 85-95 rpm
  • Active 2 min @ 20% (20w) 70-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 85-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 2:10 min @ 30% (30w) 85-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 85-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 2:10 min @ 30% (30w) 85-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 85-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 2:10 min @ 30% (30w) 85-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 70-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 10 sec @ 30% (30w) 85-95 rpm
  • Active 10 sec @ 190% (190w) 60-70 rpm
  • Active 2:10 min @ 30% (30w) 85-95 rpm
  • Active 12 min @ 65% (65w) 85-95 rpm
  • Active 5 min @ 30% (30w) 80-95 rpm
  • 2X
    • Active 3 min @ 115% (115w) 70-80 rpm
    • Active 3 min @ 30% (30w) 80-95 rpm
  • Active 3 min @ 115% (115w) 70-80 rpm
  • Active 3 min @ 30% (30w) 85-95 rpm
  • Active 50 min @ 75% (75w) 85-95 rpm
  • Active 5 min @ 35% (35w) 85-95 rpm