Anaerobic

30s Sprinters Tempo

  • Cycling
  • 34mTime
  • 68Stress
  • 1.10Intensity
  • 95Popularity

About this workout

This brutal 30s Sprinters Tempo workout is all about building that raw sprinting power and lactate tolerance with sharp bursts at 200% FTP, perfect for those vicious race kicks and closing gaps in a group ride. Ideal for developing a top-end punch, it’s a must-do for any cyclist looking to boost their anaerobic capacity.

ewilson

Workout structure

  • 4 min @ 40% (40w)
  • 4X
    • 30 sec @ 200% (200w)
    • Rest 1 min @ 40% (40w)
  • 4 min @ 40% (40w)
  • 4X
    • 30 sec @ 200% (200w)
    • Rest 1 min @ 40% (40w)
  • 4 min @ 40% (40w)
  • 4X
    • 30 sec @ 200% (200w)
    • Rest 1 min @ 40% (40w)
  • 4 min @ 40% (40w)