Anaerobic

a66

  • Cycling
  • 53mTime
  • 51Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This workout features a hard-hitting main set of 3 × 5 min at 90% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for improving your lactate tolerance, it’s a great addition to your training for group rides or race day efforts.

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Workout structure

  • 1 min @ 30% (30w)
  • 3X
    • 4:30 min @ 90% (90w) 55-65 rpm
    • Rest 30 sec @ 120% (120w)
    • 5 min @ 30% (30w)
  • 4:30 min @ 90% (90w) 55-65 rpm
  • Rest 30 sec @ 120% (120w)
  • 5 min @ 50% (50w)
  • 4X
    • 20 sec @ 150% (150w)
    • Rest 10 sec @ 20% (20w)
  • 10 min @ 30% (30w)