Anaerobic

GCN 40 min AerobicIntervalls Sufferfest Torque Monster

  • Cycling
  • 40mTime
  • 42Stress
  • 0.79Intensity
  • 592Popularity

About this workout

This workout features two sets of brutal 5 x 30-second efforts at 118% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. It's a killer way to develop lactate tolerance and prepare for those gnarly race kicks and breakaway moments.

Roxystar

Workout structure

  • Active 2:30 min @ 35-50% (35-50w) 80 rpm
  • Active 2 min @ 60-65% (60-65w) 85 rpm
  • Active 1:30 min @ 70-75% (70-75w) 90 rpm
  • Active 30 sec @ 88-92% (88-92w) 100 rpm
  • Active 1 min @ 58-62% (58-62w) 80 rpm
  • Active 1 min @ 108-112% (108-112w) 100 rpm
  • Active 1 min @ 58-62% (58-62w) 80 rpm
  • Active 1:30 min @ 98-102% (98-102w) 60 rpm
  • Active 1:30 min @ 58-62% (58-62w) 80 rpm
  • Active 30 sec @ 128-132% (128-132w) 90 rpm
  • Active 2 min @ 48-52% (48-52w) 80 rpm
  • Active 20 sec @ 198-202% (198-202w)
  • Active 40 sec @ 48-52% (48-52w) 60 rpm
  • Active 2 min @ 58-62% (58-62w) 80 rpm
  • 3X
    • Active 30 sec @ 118-122% (118-122w) 60 rpm
    • Rest 1:30 min @ 58-62% (58-62w)
  • Active 30 sec @ 118-122% (118-122w) 60 rpm
  • Active 3 min @ 48-52% (48-52w) 80 rpm
  • Active 20 sec @ 118-122% (118-122w)
  • Active 40 sec @ 48-52% (48-52w) 60 rpm
  • Active 2 min @ 58-62% (58-62w) 80 rpm
  • 2X
    • Active 30 sec @ 118-122% (118-122w) 60 rpm
    • Rest 1:30 min @ 58-62% (58-62w)
  • Active 30 sec @ 118-122% (118-122w) 60 rpm
  • Active 1:30 min @ 58-62% (58-62w) 90 rpm
  • Active 30 sec @ 118-122% (118-122w) 60 rpm
  • Active 3 min @ 48-52% (48-52w) 80 rpm