Anaerobic

Anaerobic Endurance Development 6x3min & Tabata 2x10 10sec speed

  • Cycling
  • 1h 30mTime
  • 107Stress
  • 0.84Intensity
  • 85Popularity

About this workout

This workout combines 6x3 minute efforts with 2x10 second Tabata sprints to build your kick for closing gaps and enhance your raw sprinting power. Perfect for those looking to develop lactate tolerance and prepare for race kicks, this gnarly session will push your limits while also fitting into your Garmin training plan.

petrakis.petros

Workout structure

  • Warm-Up 5 min @ 51% (51w) 90 rpm
  • Warm-Up 3 min @ 70% (70w) 100 rpm
  • Warm-Up 3 min @ 80% (80w) 110 rpm
  • Warm-Up 1 min @ 90% (90w) 120 rpm
  • Warm-Up 30 sec @ 100% (100w) 130 rpm
  • Warm-Up 2 min @ 50% (50w) 90 rpm
  • Warm-Up 30 sec @ 90% (90w) 130 rpm
  • Warm-Up 1 min @ 50% (50w) 90 rpm
  • Warm-Up 30 sec @ 110% (110w) 140 rpm
  • Warm-Up 2 min @ 50% (50w) 90 rpm
  • 2X
    • Ανηφορικό Μονοπάτι 1 min @ 90% (90w) 90 rpm
    • Ανηφορικό Μονοπάτι 1 min @ 95% (95w) 90 rpm
    • Ανηφορικό Μονοπάτι 1 min @ 100% (100w) 90 rpm
    • Techical Section RES 3 min @ 50% (50w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 100% (100w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 105% (105w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 110% (110w) 90 rpm
  • Techical Section RES 3 min @ 50% (50w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 105% (105w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 110% (110w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 115% (115w) 90 rpm
  • Techical Section RES 3 min @ 50% (50w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 110% (110w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 115% (115w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 120% (120w) 90 rpm
  • Techical Section RES 3 min @ 50% (50w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 115% (115w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 120% (120w) 90 rpm
  • Ανηφορικό Μονοπάτι 1 min @ 125% (125w) 90 rpm
  • Techical Section RES 3 min @ 50% (50w) 90 rpm
  • 1 min @ 110% (110w) 140 rpm
  • 1 min @ 115% (115w) 70 rpm
  • 1 min @ 120% (120w) 140 rpm
  • 3 min @ 50% (50w) 70 rpm
  • 1 min @ 115% (115w) 140 rpm
  • 1 min @ 120% (120w) 70 rpm
  • 1 min @ 125% (125w) 140 rpm
  • 4 min @ 50% (50w) 70 rpm
  • 4X
    • 10 sec @ 120% (120w) 140 rpm
    • 20 sec @ 50% (50w) 70 rpm
  • 10 sec @ 120% (120w) 140 rpm
  • 20 sec @ 50% (50w) 90 rpm
  • 3X
    • 10 sec @ 120% (120w) 150 rpm
    • 20 sec @ 50% (50w) 70 rpm
  • 10 sec @ 120% (120w) 150 rpm
  • 4 min @ 50% (50w) 70 rpm
  • 6X
    • 10 sec @ 150% (150w) 150 rpm
    • 20 sec @ 50% (50w) 70 rpm
  • 3X
    • 10 sec @ 150% (150w)
    • 20 sec @ 50% (50w)
  • 10 sec @ 150% (150w)
  • 10 min @ 50% (50w)