Anaerobic

3x Racewinners

  • Cycling
  • 1h 24mTime
  • 99Stress
  • 0.84Intensity
  • 118Popularity

About this workout

This brutal workout is designed to build your kick for race-winning moments, featuring three sets of 2x4-minute efforts at 95% FTP with short recoveries. Perfect for sharpening your top-end punch in critical race situations or closing gaps during intense group rides.

rolfvector

Workout structure

  • Active 2:30 min @ 50% (50w)
  • Active 2:30 min @ 70% (70w)
  • Active 3 min @ 90% (90w)
  • Active 2 min @ 40% (40w)
  • Active 6 sec @ 130% (130w)
  • Active 18 sec @ 40% (40w)
  • Active 6 sec @ 140% (140w)
  • Active 18 sec @ 40% (40w)
  • Active 6 sec @ 150% (150w)
  • Active 4:6 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 150% (150w)
    • Active 45 sec @ 85-95% (85-95w)
    • Active 4 min @ 95% (95w)
    • Active 1 min @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 45 sec @ 85-95% (85-95w)
  • Active 3:30 min @ 95% (95w)
  • Active 30 sec @ 95-139% (95-139w)
  • Active 7 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 150% (150w)
    • Active 45 sec @ 85-95% (85-95w)
    • Active 4 min @ 95% (95w)
    • Active 1 min @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 45 sec @ 85-95% (85-95w)
  • Active 3:30 min @ 95% (95w)
  • Active 30 sec @ 95-139% (95-139w)
  • Active 7 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 150% (150w)
    • Active 45 sec @ 85-95% (85-95w)
    • Active 4 min @ 95% (95w)
    • Active 1 min @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 45 sec @ 85-95% (85-95w)
  • Active 3:30 min @ 95% (95w)
  • Active 30 sec @ 95-139% (95-139w)
  • Active 4 min @ 40-30% (40-30w)