Anaerobic

21-07-24 IPT

  • Cycling
  • 2h 10mTime
  • 132Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This session packs a punch with 4 intervals of 3 minutes at 115% FTP, designed to build your kick for closing gaps in races or powering through tough group ride moments. Perfect for developing raw sprinting power and lactate tolerance, this workout is a must for those looking to sharpen their top-end punch.

Dejv084PL

Workout structure

  • Active 5 min @ 55% (55w) 85-95 rpm
  • Active 10 min @ 65% (65w) 85-95 rpm
  • Active 2 min @ 20% (20w) 70-85 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) 85-95 rpm
  • 4X
    • Active 3 min @ 115% (115w) 70-80 rpm
    • Active 3 min @ 30% (30w) 85-95 rpm
  • Active 55 min @ 75% (75w) 85-95 rpm
  • Active 5 min @ 35% (35w) 85-95 rpm