Anaerobic

4 x 3' @ 140%

  • Cycling
  • 1h 14mTime
  • 98Stress
  • 0.89Intensity
  • 15Popularity

About this workout

This workout features a punishing main set of 4 x 3 minutes at 140% FTP, designed to build your raw sprinting power and lactate tolerance while teaching your body to handle those savage efforts. Perfect for closing gaps in group rides or gearing up for race kicks, this session will give you the top-end punch you need when it counts.

Phil K

Workout structure

  • Warm-Up 10 min @ 40-60% (40-60w)
  • 5 min @ 60-90% (60-90w)
  • Cooldown 1 min @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 2 min @ 50% (50w)
  • 30 sec @ 105% (105w)
  • 3 min @ 40% (40w)
  • 4X
    • 3 min @ 140% (140w)
    • 10 min @ 40% (40w)