Anaerobic

3xDI, 5min RBI, 4x12min Tempo, 6min RBI

  • Cycling
  • 1h 55mTime
  • 138Stress
  • 0.85Intensity
  • 25Popularity

About this workout

This workout features a solid main set of 4 x 12 minutes at 93% FTP, perfect for building your kick to close gaps and enhancing raw sprinting power. It's a great choice for those mid-week sessions when you need to boost your tempo without overcooking, setting you up for strong performances in group rides or races.

Smokn337

Workout structure

  • 10 min @ 50-70% (50-70w)
  • 1 min @ 130% (130w)
  • Rest 1 min @ 50% (50w)
  • 45 sec @ 140% (140w)
  • Rest 45 sec @ 50% (50w)
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • Rest 15 sec @ 50% (50w)
  • 5 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • Rest 1 min @ 50% (50w)
  • 45 sec @ 140% (140w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 150% (150w)
  • Rest 1 min @ 50% (50w)
  • 15 sec @ 160% (160w)
  • Rest 1 min @ 50% (50w)
  • 5 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • Rest 1 min @ 50% (50w)
  • 45 sec @ 140% (140w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 150% (150w)
  • Rest 1 min @ 50% (50w)
  • 15 sec @ 160% (160w)
  • Rest 1 min @ 50% (50w)
  • 5 min @ 50% (50w)
  • 4X
    • 12 min @ 93% (93w)
    • Rest 6 min @ 50% (50w)