Anaerobic

Aktivitus RPM Power & Endurance 5 (med RPM)

  • Cycling
  • 1h 3mTime
  • 73Stress
  • 0.83Intensity
  • 155Popularity

About this workout

This workout delivers a savage anaerobic boost with 30 short, explosive efforts at 200% FTP, perfect for building the kick needed to close gaps during critical race moments or group ride surges. Ideal for cyclists looking to enhance their raw sprinting power and lactate tolerance without sacrificing endurance.

Mattias Lundqvist

Workout structure

  • 1:9 min @ 50% (50w)
  • 1:9 min @ 58% (58w)
  • 1:9 min @ 63% (63w)
  • 1:9 min @ 68% (68w)
  • 1:9 min @ 73% (73w)
  • 1:9 min @ 78% (78w)
  • 1:6 min @ 85% (85w)
  • 3 min @ 80% (80w) 80 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 3 min @ 90% (90w) 70 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 3 min @ 95% (95w) 65 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 3 min @ 100% (100w) 60 rpm
  • 1 min @ 50% (50w) 90 rpm
  • 3 min @ 70% (70w) 70 rpm
  • 1 min @ 80% (80w) 80 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 80% (80w) 100 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 80% (80w) 110 rpm
  • 1 min @ 80% (80w) 60 rpm
  • 1 min @ 90% (90w) 115 rpm
  • 1 min @ 80% (80w) 60 rpm
  • 1 min @ 80% (80w) 120 rpm
  • 1 min @ 80% (80w) 65 rpm
  • 1 min @ 80% (80w) 110 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 80% (80w) 100 rpm
  • 4 min @ 50% (50w)
  • 30X
    • 10 sec @ 200% (200w)
    • 20 sec @ 30% (30w)
  • 20 sec @ 200% (200w)
  • 2 min @ 50% (50w)
  • 2 min @ 40% (40w)