anaerobic

aeropow L3

  • Cycling
  • 1h 5mTime
  • 104Stress
  • 0.98Intensity
  • 140Popularity

About this workout

This workout pushes your limits with intense intervals at 105% FTP, perfect for building the kick needed to close gaps and develop raw sprinting power. Use it to sharpen your performance for group ride sprints or race kicks, ensuring you're ready when the pace heats up.

mjgb

Workout structure

  • 3 min @ 30-50% (30-50w)
  • 3 min @ 50-70% (50-70w)
  • 2 min @ 70-90% (70-90w)
  • 1 min @ 100% (100w)
  • 3 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)
  • 3X
    • 2 min @ 105% (105w)
    • 1 min @ 60% (60w)
  • 2 min @ 105% (105w)
  • 4 min @ 30% (30w)
  • 3X
    • 2 min @ 105% (105w)
    • 1 min @ 60% (60w)
  • 2 min @ 105% (105w)
  • 4 min @ 30% (30w)
  • 3X
    • 2 min @ 105% (105w)
    • 1 min @ 60% (60w)
  • 2 min @ 105% (105w)
  • 3 min @ 30% (30w)
  • 3X
    • 6 sec @ 200% (200w)
    • 1:54 min @ 30% (30w)