Anaerobic

AC-W2 - 50 Seconds Of Pain

  • Cycling
  • 1h 2mTime
  • 83Stress
  • 0.89Intensity
  • 240Popularity

About this workout

This brutal main set of 50-second efforts at 125% FTP will build your top-end punch and lactate tolerance, making it perfect for closing gaps during hard group rides or launching a winning sprint. Incorporate this workout to develop the raw sprinting power you need for race day.

otfcoaching

Workout structure

  • Warm-Up 10 min @ 36-70% (36-70w)
  • 2 min @ 70% (70w)
  • 7X
    • 50 sec @ 125% (125w)
    • Rest 50 sec @ 40% (40w)
  • 50 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 7X
    • 50 sec @ 125% (125w)
    • Rest 50 sec @ 40% (40w)
  • 50 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 7X
    • 50 sec @ 125% (125w)
    • Rest 50 sec @ 40% (40w)
  • 1:2 min @ 125% (125w)
  • Cooldown 5 min @ 40-27% (40-27w)