Anaerobic

29-05-2021

  • Cycling
  • 3h 7mTime
  • 450Stress
  • 1.20Intensity
  • 30Popularity

About this workout

This brutal anaerobic workout features a main set of 4 x 10 minutes at a punishing 122.9% FTP, perfect for developing the kick to close gaps and raw sprinting power. It's an ideal session for race preparation or sharpening your top-end punch before a critical group ride.

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Workout structure

  • 20 min @ 85-114% (85-114w) 70-110 rpm
  • 4X
    • 10 min @ 123-152% (123-152w) 70-75 rpm
    • Rest 8 min @ 36-84% (36-84w)
  • 10X
    • 10 sec @ 218-357% (218-357w) 70-85 rpm
    • Rest 50 sec @ 115-136% (115-136w)
  • 20 min @ 85-115% (85-115w) 70-90 rpm
  • 45 min @ 115-136% (115-136w) 70-100 rpm
  • 20 min @ 85-114% (85-114w) 70-100 rpm