Anaerobic

3 x 10 @ 90% with Sprint x 3 finish

  • Cycling
  • 58mTime
  • 67Stress
  • 0.83Intensity
  • 25Popularity

About this workout

This workout features a challenging main set of 2 x 10 minutes at 90% FTP, capped off with a savage sprint finish to boost your kick and lactate tolerance. Perfect for closing gaps during group rides or nailing your final push in a race, this session will sharpen your top-end punch while maintaining a sustainable effort.

soupman39

Workout structure

  • 5 min @ 40-50% (40-50w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 115% (115w)
  • 2:30 min @ 50% (50w)
  • 2X
    • 10 min @ 90% (90w)
    • 4 min @ 50% (50w)
  • 10 min @ 90% (90w)
  • 2 min @ 50% (50w)
  • 2X
    • 20 sec @ 200% (200w)
    • 1:40 min @ 50% (50w)
  • 20 sec @ 200% (200w)
  • 3:40 min @ 50-40% (50-40w)