Anaerobic

Anaerobic 11

  • Cycling
  • 1hTime
  • 123Stress
  • 1.11Intensity
  • 30Popularity

About this workout

This workout features two intense 5-minute efforts at 128.6% FTP, designed to build your raw sprinting power and lactate tolerance for those critical moments when you need to close gaps or launch a decisive attack. It's a must-do for cyclists looking to enhance their top-end punch for races or aggressive group rides.

slaughts

Workout structure

  • 20 min @ 64% (64w) 80-90 rpm
  • 4X
    • 15 sec @ 257% (257w) 80-120 rpm
    • Rest 45 sec @ 71% (71w)
  • 3X
    • 1 min @ 206% (206w) 90 rpm
    • Rest 2 min @ 71% (71w)
  • 2X
    • 5 min @ 129% (129w) 90 rpm
    • Rest 6 min @ 71% (71w)
  • 5 min @ 51% (51w) 80 rpm