Anaerobic

2x8x1,1

  • Cycling
  • 1h 30mTime
  • 113Stress
  • 0.87Intensity
  • 70Popularity

About this workout

This workout features 5 sets of intense 60-second efforts at 118% FTP, designed to build your kick for closing gaps and enhance lactate tolerance. Perfect for race situations or high-intensity group rides, it’s a gnarly addition to your training regimen that sharpens your top-end punch.

cpunerd

Workout structure

  • 5 min @ 40-70% (40-70w)
  • 10 min @ 70% (70w)
  • 3 min @ 70-80% (70-80w)
  • 3 min @ 80-90% (80-90w)
  • 3 min @ 90-100% (90-100w)
  • 3 min @ 100-105% (100-105w)
  • 3 min @ 40% (40w)
  • 1 min @ 118% (118w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 119% (119w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 120% (120w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 121% (121w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 122% (122w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 123% (123w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 124% (124w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 125% (125w)
  • Rest 1 min @ 40% (40w)
  • 4 min @ 75% (75w)
  • 1 min @ 40% (40w)
  • 1 min @ 126% (126w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 128% (128w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 132% (132w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 134% (134w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 136% (136w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 138% (138w)
  • Rest 1 min @ 40% (40w)
  • 1 min @ 140% (140w)
  • Rest 1 min @ 40% (40w)
  • 2X
    • 7 min @ 60-80% (60-80w)
  • 9 min @ 80-30% (80-30w)