Anaerobic

Absa Cape Epic Workout 14 - S

  • Cycling
  • 1h 11mTime
  • 76Stress
  • 0.80Intensity
  • 200Popularity

About this workout

This savage workout features 3 sets of 5 intervals at 121% FTP, challenging your kick and lactate tolerance, perfect for closing gaps on tough climbs or during critical race moments. Incorporate this into your training to boost your anaerobic power and prepare for those gnarly race kicks.

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)
  • 5X
    • Active 1 min @ 121% (121w)
    • Rest 1 min @ 30% (30w)
  • Active 8 min @ 50% (50w)
  • 5X
    • Active 1 min @ 121% (121w)
    • Rest 1 min @ 30% (30w)
  • Active 8 min @ 50% (50w)
  • 5X
    • Active 1 min @ 121% (121w)
    • Rest 55 sec @ 30% (30w)
  • Active 10 min @ 50% (50w)