Anaerobic

3x5 sets 20/40

  • Cycling
  • 1hTime
  • 63Stress
  • 0.79Intensity
  • 25Popularity

About this workout

This workout features 3 sets of 5×20 seconds at a gnarly 175% FTP, with 40 seconds of recovery to help build your top-end punch and lactate tolerance. Perfect for improving your kick to close gaps in races or on group rides, this anaerobic session is both punishing and essential for any serious cyclist looking to elevate their sprinting power.

Jeroen van den Dries

Workout structure

  • 10 min @ 30-70% (30-70w)
  • 5 min @ 60% (60w)
  • 5X
    • 20 sec @ 175% (175w)
    • Rest 40 sec @ 50% (50w)
  • 7:30 min @ 60% (60w)
  • 5X
    • 20 sec @ 175% (175w)
    • Rest 40 sec @ 50% (50w)
  • 7:30 min @ 60% (60w)
  • 5X
    • 20 sec @ 175% (175w)
    • Rest 40 sec @ 50% (50w)
  • 7:30 min @ 60% (60w)
  • 7:30 min @ 60-30% (60-30w)