Anaerobic

4x12

  • Cycling
  • 23mTime
  • 28Stress
  • 0.84Intensity
  • 30Popularity

About this workout

This 4x12 workout focuses on building your kick to close gaps and improve raw sprinting power with 5 sets of 2 minutes at 90% FTP, perfect for race scenarios and group ride sprints. It's a hard-hitting session that boosts your lactate tolerance, making it essential for those looking to up their top-end punch.

olasun

Workout structure

  • 5 min @ 50% (50w)
  • 2 min @ 90% (90w)
  • 5X
    • 15 sec @ 130% (130w) 10% Slope
    • 2 min @ 90% (90w) Erg
  • 15 sec @ 130% (130w) 10% Slope
  • 5 min @ 50% (50w)