Anaerobic

21-08-03 bike

  • Cycling
  • 1hTime
  • 72Stress
  • 0.85Intensity
  • 75Popularity

About this workout

This workout features a punishing main set of short, high-intensity efforts designed to build your raw sprinting power and lactate tolerance. Ideal for developing the kick needed to close gaps during races or group rides, it's a must for those looking to add a serious top-end punch to their arsenal.

Czeskom PW

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 20 sec @ 120% (120w)
  • 40 sec @ 40% (40w)
  • 20 sec @ 130% (130w)
  • 40 sec @ 40% (40w)
  • 20 sec @ 140% (140w)
  • 5 min @ 40% (40w)
  • 15 sec @ 145% (145w)
  • 1 min @ 40% (40w)
  • 45 sec @ 136% (136w)
  • 2 min @ 40% (40w)
  • 1:15 min @ 132% (132w)
  • 3 min @ 40% (40w)
  • 1:25 min @ 130% (130w)
  • 4 min @ 40% (40w)
  • 1:15 min @ 132% (132w)
  • 3 min @ 40% (40w)
  • 45 sec @ 136% (136w)
  • 2 min @ 40% (40w)
  • 15 sec @ 145% (145w)
  • 5 min @ 40% (40w)
  • 15 sec @ 145% (145w)
  • 1 min @ 40% (40w)
  • 45 sec @ 136% (136w)
  • 2 min @ 40% (40w)
  • 1:15 min @ 132% (132w)
  • 3 min @ 40% (40w)
  • 1:25 min @ 130% (130w)
  • 4 min @ 40% (40w)
  • 1:15 min @ 132% (132w)
  • 3 min @ 40% (40w)
  • 45 sec @ 136% (136w)
  • 2 min @ 40% (40w)
  • 15 sec @ 145% (145w)
  • 1:50 min @ 40-30% (40-30w)