Anaerobic

4DP #2

  • Cycling
  • 44mTime
  • 66Stress
  • 0.94Intensity
  • 25Popularity

About this workout

This workout features a solid anaerobic main set of 2 x 5 minutes at 100% FTP, designed to build your sprinting power and lactate tolerance for those critical moments in racing or closing gaps during group rides. It's a tough but essential addition to your training arsenal, especially if you're prepping for a 4DP test or looking to push your limits with a 5x8/2 protocol.

Paul-UTS

Workout structure

  • Active 1 min @ 50% (50w)
  • Active 1 min @ 63% (63w)
  • Active 1 min @ 75% (75w)
  • Active 1 min @ 88% (88w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • 3X
    • Active 10 sec @ 250% (250w)
    • Active 1:50 min @ 50% (50w)
  • Active 2:30 min @ 113% (113w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 86% (86w)
  • Active 30 sec @ 75% (75w)
  • Active 30 sec @ 63% (63w)
  • Active 30 sec @ 50% (50w)
  • Active 2:30 min @ 113% (113w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 86% (86w)
  • Active 30 sec @ 75% (75w)
  • Active 30 sec @ 63% (63w)
  • Active 30 sec @ 50% (50w)
  • Active 2:30 min @ 113% (113w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 86% (86w)
  • Active 30 sec @ 75% (75w)
  • Active 30 sec @ 63% (63w)
  • Active 30 sec @ 50% (50w)
  • Active 2:30 min @ 113% (113w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 86% (86w)
  • Active 30 sec @ 75% (75w)
  • Active 30 sec @ 63% (63w)
  • Active 30 sec @ 50% (50w)
  • 2X
    • Active 5 min @ 100% (100w)
    • Active 1:15 min @ 50% (50w)