Anaerobic capacity.

• Cycling
• 59mTime
• 83Stress
• 0.92Intensity
• 16Popularity

About this workout

This workout is designed to boost your kick with 4 sets of 3×60 seconds at a punishing 130.2% FTP, perfect for closing gaps and developing that raw sprinting power. Incorporate this into your training for race day bursts or when you need to outpace the competition on group rides.

Workout structure

• 9:55 min @ 50% (50w) 0% Slope
• 3X
  • 5 sec @ 50-130% (50-130w) 0% Slope
  • 1 min @ 130% (130w) Erg
  • 1 min @ 50% (50w) 0% Slope
• 5 sec @ 50-130% (50-130w) 0% Slope
• 1 min @ 130% (130w) Erg
• 5 min @ 50% (50w) 0% Slope
• 3X
  • 5 sec @ 50-130% (50-130w) 0% Slope
  • 1 min @ 130% (130w) Erg
  • 1 min @ 50% (50w) 0% Slope
• 5 sec @ 50-130% (50-130w) 0% Slope
• 1 min @ 130% (130w) Erg
• 5 min @ 50% (50w) 0% Slope
• 3X
  • 5 sec @ 50-130% (50-130w) 0% Slope
  • 1 min @ 130% (130w) Erg
  • 1 min @ 50% (50w) 0% Slope
• 5 sec @ 50-130% (50-130w) 0% Slope
• 1 min @ 130% (130w) Erg
• 5 min @ 50% (50w) 0% Slope
• 3X
  • 5 sec @ 50-130% (50-130w) 0% Slope
  • 1 min @ 130% (130w) Erg
  • 1 min @ 50% (50w) 0% Slope
• 5 sec @ 50-130% (50-130w) 0% Slope
• 1 min @ 130% (130w) Erg
• 5 min @ 50% (50w) 0% Slope