Anaerobic

4x5:00 Progressivo LT1»»LT2+3x2:00 100% FTP

  • Cycling
  • 2h 24mTime
  • 150Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This workout features a progressive main set with 4x5-minute intervals at 87% FTP, designed to build your anaerobic kick and lactate tolerance—essential for closing gaps and delivering those explosive bursts in crucial moments. Perfect for boosting your performance in FTP tests and high-stakes group rides, it's a challenging yet rewarding addition to your training regimen.

Andre Lopes

Workout structure

  • 15 min @ 61-78% (61-78w)
  • 4X
    • 30 sec @ 152% (152w)
    • Rest 2:30 min @ 65% (65w)
  • 4X
    • 5 min @ 87-100% (87-100w)
    • Rest 2 min @ 65% (65w)
  • 3X
    • 2 min @ 109% (109w)
    • Rest 2 min @ 59% (59w)
  • 77 min @ 70% (70w)