anaerobic

All 45min 2x5min Engine Builers + 2 sets 5sec Phosphate Sprints

  • Cycling
  • 45mTime
  • 41Stress
  • 0.74Intensity
  • 86Popularity

About this workout

This session features intense 5-second phosphate sprints designed to build your explosive power and lactate tolerance, making it ideal for closing gaps in group rides or executing race-winning kicks. Pair this with engine-building work to boost your overall performance and sustain those hard efforts.

trowakage

Workout structure

  • 5 min @ 45% (45w)
  • 5 min @ 91% (91w)
  • 5 min @ 45% (45w)
  • 4X
    • 5 sec @ 400% (400w)
    • 55 sec @ 45% (45w)
  • 5 sec @ 400% (400w)
  • 5:55 min @ 45% (45w)
  • 5 min @ 91% (91w)
  • 5 min @ 45% (45w)
  • 5X
    • 5 sec @ 400% (400w)
    • 55 sec @ 45% (45w)
  • 5 min @ 45% (45w)