Anaerobic

5x(4:00 LT1+1:00 LT2 Rec: 2:00 )

  • Cycling
  • 2h 2mTime
  • 130Stress
  • 0.80Intensity
  • 40Popularity

About this workout

This workout features 5x4 minutes at a steady 84% FTP, pushing your anaerobic limits with strong bursts that build your raw sprinting power and lactate tolerance. Ideal for bridging gaps in a group ride or developing that top-end punch for race day, this session will leave you feeling the burn but ready for the next challenge.

Andre Lopes

Workout structure

  • 15 min @ 64-80% (64-80w)
  • Rest 1 min @ 64% (64w)
  • 4X
    • 30 sec @ 170% (170w)
    • Rest 2:30 min @ 60-64% (60-64w)
  • 2X
    • 4 min @ 84-92% (84-92w)
    • Rest 1:30 min @ 64% (64w)
    • 1 min @ 110% (110w)
    • Rest 1:30 min @ 64% (64w)
  • 3X
    • 4 min @ 84-92% (84-92w)
    • Rest 1:30 min @ 64% (64w)
    • 1 min @ 115% (115w)
    • Rest 1:30 min @ 64% (64w)
  • 54 min @ 68% (68w)