Aerobic on season workout – base model

• Cycling
• 58mTime
• 68Stress
• 0.84Intensity
• 140Popularity

About this workout

This anaerobic workout features three sets of intense 30-second efforts at 110% FTP, perfect for building that raw sprinting power and lactate tolerance essential for closing gaps in races or group rides. A great addition to your training arsenal for days when you need to pack a punch without overextending your limits.

Workout structure

• 4 min @ 50-75% (50-75w)
• 3 min @ 75% (75w)
• 2 min @ 75-100% (75-100w)
• 1 min @ 100% (100w)
• 3 min @ 30% (30w)
• 10 sec @ 250% (250w)
• 1:50 min @ 30% (30w)
• 10X
  • 30 sec @ 110% (110w)
  • 30 sec @ 75% (75w)
• 3 min @ 30% (30w)
• 10X
  • 30 sec @ 110% (110w)
  • 30 sec @ 75% (75w)
• 3 min @ 30% (30w)
• 10X
  • 30 sec @ 110% (110w)
  • 30 sec @ 75% (75w)
• 3 min @ 30% (30w)
• 2X
  • 10 sec @ 250% (250w)
  • 1:50 min @ 30% (30w)