Anaerobic

2x8min SS + 5x20/40 sprint

  • Cycling
  • 36mTime
  • 54Stress
  • 0.95Intensity
  • 20Popularity

About this workout

This workout combines two tough 8-minute sweet spot efforts at 98% FTP with short recoveries, followed by five rounds of high-intensity 20/40 sprints to build explosive anaerobic power. Perfect for closing gaps during races or ramping up your sprinting punch for group rides, this session packs a punch without overcooking your legs.

kristianberge

Workout structure

  • 3 min @ 60% (60w)
  • 2X
    • 8 min @ 98% (98w)
    • Rest 4 min @ 65% (65w)
  • 5X
    • Free-ride 20 sec @ 225% (225w)
    • Rest 40 sec @ 40% (40w)
  • 4 min @ 50% (50w)