Anaerobic

45 Minute Sweat Session

  • Cycling
  • 45mTime
  • 58Stress
  • 0.88Intensity
  • 25Popularity

About this workout

This gnarly 45-minute sweat session is designed to build your kick and raw sprinting power with 17 explosive 60-second efforts at 90% FTP, perfect for closing gaps in a group ride or launching a savage breakaway. It’s a must-do for developing your anaerobic capacity and lactate tolerance, ideal for those hard race pushes.

Johnreeve

Workout structure

  • 2 min @ 60% (60w)
  • 1 min @ 60-80% (60-80w)
  • 2 min @ 80-100% (80-100w)
  • 1 min @ 60% (60w)
  • 6X
    • 30 sec @ 105% (105w)
    • 1 min @ 90% (90w)
  • 2 min @ 60% (60w)
  • 5X
    • 15 sec @ 120% (120w)
    • 15 sec @ 100% (100w)
    • 1 min @ 90% (90w)
  • 2:30 min @ 60% (60w)
  • 1 min @ 90% (90w)
  • 2 min @ 60% (60w)
  • 3X
    • 15 sec @ 130% (130w)
    • 15 sec @ 100% (100w)
    • 1 min @ 90% (90w)
  • 2 min @ 60% (60w)
  • 3X
    • 15 sec @ 130% (130w)
    • 15 sec @ 100% (100w)
    • 1 min @ 90% (90w)
  • 4 min @ 60% (60w)