Anaerobic

3x 5x(40''/1') @400W

  • Cycling
  • 59mTime
  • 91Stress
  • 0.96Intensity
  • 16Popularity

About this workout

This brutal workout features 3 sets of 5 intervals at 40 seconds each, pushing your limits at 148% FTP with short recoveries that build raw sprinting power and lactate tolerance. Perfect for kick training in races or closing gaps during aggressive group rides, this session will sharpen your top-end punch when it counts.

Kevin Boeykens

Workout structure

  • Warm-Up 5 min @ 63% (63w)
  • 15 min @ 74% (74w)
  • 5X
    • Cooldown 40 sec @ 148% (148w)
    • Rest 1 min @ 64% (64w)
  • Cooldown 2 min @ 74% (74w)
  • 5X
    • Rest 40 sec @ 148% (148w)
    • Rest 1 min @ 64% (64w)
  • 2 min @ 74% (74w)
  • 5X
    • 40 sec @ 148% (148w)
    • Rest 1 min @ 64% (64w)
  • 10 min @ 74% (74w)