Anaerobic

55 minutes short power bursts

Cycling
52mTime
63Stress
0.85Intensity
60Popularity

About this workout

This workout features short power bursts with 30-second efforts at 120% FTP, designed to build your kick for closing gaps and enhancing your raw sprinting power. Perfect for race scenarios or group rides when you need that top-end punch to stay competitive.

cabbgage

Workout structure

4 min @ 50% (50w)
3 min @ 65% (65w)
2 min @ 80% (80w)
1 min @ 100% (100w)
2 min @ 55% (55w)
30 sec @ 120% (120w)
54 sec @ 60% (60w)
30 sec @ 130% (130w)
54 sec @ 55% (55w)
30 sec @ 125% (125w)
54 sec @ 65% (65w)
24 sec @ 140% (140w)
54 sec @ 55% (55w)
30 sec @ 120% (120w)
54 sec @ 65% (65w)
36 sec @ 115% (115w)
54 sec @ 55% (55w)
30 sec @ 145% (145w)
54 sec @ 55% (55w)
18 sec @ 150% (150w)
54 sec @ 60% (60w)
24 sec @ 135% (135w)
54 sec @ 60% (60w)
30 sec @ 120% (120w)
54 sec @ 66% (66w)
36 sec @ 125% (125w)
54 sec @ 55% (55w)
24 sec @ 140% (140w)
54 sec @ 60% (60w)
24 sec @ 145% (145w)
54 sec @ 55% (55w)
36 sec @ 115% (115w)
54 sec @ 55% (55w)
30 sec @ 130% (130w)
54 sec @ 60% (60w)
30 sec @ 125% (125w)
54 sec @ 55% (55w)
24 sec @ 150% (150w)
54 sec @ 60% (60w)
24 sec @ 130% (130w)
54 sec @ 60% (60w)
30 sec @ 120% (120w)
54 sec @ 60% (60w)
36 sec @ 130% (130w)
54 sec @ 55% (55w)
24 sec @ 140% (140w)
54 sec @ 60% (60w)
40 sec @ 145% (145w)
54 sec @ 60% (60w)
10 min @ 50% (50w)