Anaerobic

April 14- Low RPM Seated Sprints

  • Cycling
  • 1h 0mTime
  • 64Stress
  • 0.80Intensity
  • 25Popularity

About this workout

This workout focuses on low RPM seated sprints, pushing your power to 130% FTP for 60 seconds at a time, simulating the explosive efforts needed for closing gaps or launching breakaways. It's a fantastic way to build that top-end punch and lactate tolerance, perfect for race day or when you need to kick hard during rolling sprints.

pedaldemon

Workout structure

  • Warm-Up 7 min @ 45-65% (45-65w)
  • 2X
    • Active 2 min @ 60% (60w)
    • Active 2 min @ 70% (70w)
    • Active 2 min @ 80% (80w)
    • Active 2 min @ 90% (90w)
  • Active 3 min @ 55% (55w)
  • 5X
    • Active 30 sec @ 120% (120w)
    • Rest 1 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • 5X
    • Active 1 min @ 130% (130w)
    • Rest 3 min @ 55% (55w)
  • Cooldown 5 min @ 65-45% (65-45w)