Aerobic Development

• Cycling
• 55mTime
• 46Stress
• 0.71Intensity
• 15Popularity

About this workout

This workout focuses on explosive efforts with 15-second intervals at 150% FTP, designed to build your anaerobic capacity and improve your kick for closing gaps during those intense race moments. It’s an essential addition to your training for developing raw sprinting power and lactate tolerance, making it perfect for those hard finishes or breakaway attempts.

Workout structure

• 5 min @ 50% (50w)
• 2X
  • 10 sec @ 160% (160w)
  • 50 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 5 min @ 75% (75w)
• 3 min @ 50% (50w)
• 4X
  • 15 sec @ 150% (150w)
  • 1:30 min @ 62% (62w)
• 3 min @ 50% (50w)
• 4X
  • 15 sec @ 150% (150w)
  • 1:30 min @ 62% (62w)
• 3 min @ 50% (50w)
• 10 min @ 75% (75w)
• 5 min @ 50% (50w)