Anaerobic

Aktivitus 2h v4 - 3x5/5 + 2x5/% + 3mal 6x 40/20

Cycling
2h 0mTime
142Stress
0.84Intensity
20Popularity

About this workout

This workout features a punishing main set of 3 × 5-minute efforts at 90.1% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for race day tactics and those gnarly group ride finishes, it’s a brutal but effective way to boost your anaerobic capacity.

Dicker

Workout structure

29 sec @ 30% (30w) 90 rpm
29 sec @ 33% (33w) 90 rpm
29 sec @ 35% (35w) 90 rpm
29 sec @ 37% (37w) 90 rpm
29 sec @ 39% (39w) 90 rpm
29 sec @ 41% (41w) 90 rpm
29 sec @ 43% (43w) 90 rpm
29 sec @ 45% (45w) 90 rpm
29 sec @ 46% (46w) 95 rpm
29 sec @ 48% (48w) 95 rpm
29 sec @ 50% (50w) 95 rpm
29 sec @ 52% (52w) 95 rpm
29 sec @ 54% (54w) 95 rpm
29 sec @ 56% (56w) 95 rpm
29 sec @ 58% (58w) 95 rpm
29 sec @ 60% (60w) 95 rpm
29 sec @ 62% (62w) 95 rpm
29 sec @ 64% (64w) 100 rpm
29 sec @ 66% (66w) 100 rpm
29 sec @ 68% (68w) 100 rpm
29 sec @ 70% (70w) 100 rpm
29 sec @ 72% (72w) 100 rpm
29 sec @ 74% (74w) 100 rpm
29 sec @ 75% (75w) 100 rpm
29 sec @ 77% (77w) 100 rpm
29 sec @ 79% (79w) 95 rpm
29 sec @ 81% (81w) 95 rpm
29 sec @ 83% (83w) 95 rpm
29 sec @ 85% (85w) 95 rpm
29 sec @ 87% (87w) 95 rpm
30 sec @ 90% (90w) 95 rpm
3 min @ 65% (65w) 90 rpm
2 min @ 65% (65w) 100 rpm
3X
- 5 min @ 90% (90w) 85 rpm
- 5 min @ 80% (80w) 60 rpm
2 min @ 50% (50w) 100 rpm
30 sec @ 150% (150w) 110 rpm
2:30 min @ 50% (50w) 100 rpm
2X
- 5 min @ 95% (95w) 100 rpm
- 5 min @ 80% (80w) 60 rpm
5 min @ 50% (50w) 100 rpm
5 min @ 60% (60w) 100 rpm
6X
- 40 sec @ 130% (130w)
- 20 sec @ 40% (40w)
4 min @ 50% (50w) 95 rpm
6X
- 40 sec @ 130% (130w)
- 20 sec @ 40% (40w)
4 min @ 50% (50w) 95 rpm
6X
- 40 sec @ 130% (130w)
- 20 sec @ 40% (40w)
1:30 min @ 60% (60w) 95 rpm
1:30 min @ 55% (55w) 95 rpm
1:30 min @ 52% (52w) 90 rpm
1:30 min @ 48% (48w) 90 rpm
1:30 min @ 45% (45w) 90 rpm
1:30 min @ 40% (40w) 85 rpm