AH-W12 Nico 17 marzo 2020.

• Cycling
• 1h 4mTime
• 87Stress
• 0.90Intensity
• 30Popularity

About this workout

This workout delivers a punishing anaerobic main set of 4 sets of 6 x 50 seconds at 90% FTP, perfect for building the kick needed to close gaps and enhance your raw sprinting power. Ideal for race day scenarios or those brutal group ride finishes, it hones your lactate tolerance and top-end punch.

Workout structure

• 10 min @ 30-120% (30-120w)
• 4 min @ 55% (55w)
• 6X
  • 10 sec @ 140-160% (140-160w)
  • 50 sec @ 90-110% (90-110w)
• 4 min @ 55% (55w)
• 6X
  • 10 sec @ 140-160% (140-160w)
  • 50 sec @ 90-110% (90-110w)
• 4 min @ 55% (55w)
• 6X
  • 10 sec @ 140-160% (140-160w)
  • 50 sec @ 90-110% (90-110w)
• 4 min @ 55% (55w)
• 6X
  • 10 sec @ 140-160% (140-160w)
  • 50 sec @ 90-110% (90-110w)
• 4 min @ 55% (55w)
• 10 min @ 70-30% (70-30w)