Anaerobic

Absa Cape Epic Workout 13 - S

  • Cycling
  • 1h 13mTime
  • 90Stress
  • 0.86Intensity
  • 180Popularity

About this workout

This workout features a punishing main set of 4 × 5 min at 95% FTP, perfect for building the kick needed to close gaps and enhance your raw sprinting power. Ideal for preparing for race kicks and breakaways, this session will push your limits while developing crucial anaerobic capacity.

selmatro

Workout structure

  • Warm-Up 7 min @ 44-75% (44-75w)
  • Active 30 sec @ 109% (109w)
  • Active 3 min @ 50% (50w)
  • Active 30 sec @ 109% (109w)
  • Active 5 min @ 50% (50w)
  • Active 5 min @ 95% (95w)
  • Active 30 sec @ 175% (175w) 60 rpm
  • Active 5 min @ 78% (78w)
  • Active 5 min @ 95% (95w)
  • Active 30 sec @ 175% (175w) 60 rpm
  • Active 5 min @ 78% (78w)
  • Active 5 min @ 40% (40w)
  • Active 5 min @ 95% (95w)
  • Active 30 sec @ 175% (175w) 60 rpm
  • Active 5 min @ 78% (78w)
  • Active 5 min @ 95% (95w)
  • Active 30 sec @ 175% (175w) 60 rpm
  • Active 5 min @ 78% (78w)
  • Active 10 min @ 50% (50w)