anaerobic

3 blocs + 4 sprints

  • Cycling
  • 54mTime
  • 71Stress
  • 0.88Intensity
  • 45Popularity

About this workout

This workout features 3 blocs of hard anaerobic efforts, punctuated by 4 brutal sprints that will push your limits and develop your top-end punch. It's perfect for sharpening your closing kick for races or boosting your sprinting prowess during group rides.

Juan H

Workout structure

  • 6 min @ 30-60% (30-60w)
  • 1 min @ 60-90% (60-90w)
  • 2X
    • 1 min @ 90-78% (90-78w)
    • 1 min @ 78-90% (78-90w)
  • 1 min @ 90-40% (90-40w)
  • 2 min @ 40% (40w)
  • 1 min @ 140% (140w)
  • 1 min @ 120% (120w)
  • 2 min @ 100% (100w)
  • 3 min @ 40% (40w)
  • 1 min @ 40-130% (40-130w)
  • 1 min @ 130-90% (130-90w)
  • 1 min @ 90% (90w)
  • 1 min @ 90-130% (90-130w)
  • 1 min @ 130-90% (130-90w)
  • 1 min @ 90-130% (90-130w)
  • 1 min @ 130-40% (130-40w)
  • 2 min @ 40% (40w)
  • 30 sec @ 40-200% (40-200w)
  • 30 sec @ 30% (30w)
  • 30 sec @ 200-30% (200-30w)
  • 3 min @ 30% (30w)
  • 1 min @ 30-130% (30-130w)
  • 1 min @ 130-80% (130-80w)
  • 1 min @ 80-130% (80-130w)
  • 1 min @ 130-80% (130-80w)
  • 1 min @ 80-140% (80-140w)
  • 1 min @ 140-80% (140-80w)
  • 1 min @ 80-40% (80-40w)
  • 1 min @ 40-20% (40-20w)
  • 2X
    • 1 min @ 20% (20w)
  • 3X
    • 12 sec @ 300% (300w)
    • 2 min @ 20% (20w)
  • 12 sec @ 300% (300w)
  • 3 min @ 20% (20w)