Anaerobic

3' Z5 + 20' Z3 + 8S*(10" Z6 + R2') + R5'

  • Cycling
  • 1h 20mTime
  • 76Stress
  • 0.75Intensity
  • 25Popularity

About this workout

This workout features high-intensity anaerobic efforts with short, explosive sprints at 150% FTP, perfect for developing your sprinting power and lactate tolerance. Use it to sharpen your kick for closing gaps in races or to power through tough group ride finishes.

luismi

Workout structure

  • Warm-Up 20 min @ 50-60% (50-60w)
  • 3 min @ 117% (117w)
  • Rest 5 min @ 55% (55w)
  • 20 min @ 87% (87w)
  • 4X
    • 10 sec @ 150% (150w)
    • Rest 2 min @ 62% (62w)
  • Rest 5 min @ 55% (55w)
  • 4X
    • 10 sec @ 150% (150w)
    • Rest 2 min @ 62% (62w)
  • Cooldown 10 min @ 60-50% (60-50w)