Anaerobic

April 5- Build to Sprint

  • Cycling
  • 1h 3mTime
  • 67Stress
  • 0.80Intensity
  • 35Popularity

About this workout

This workout is all about building that explosive kick with 3 intervals of 15 seconds at 130% FTP, perfect for closing gaps and delivering a raw sprint when it counts. Ideal for sharpening your top-end punch before race day or enhancing your performance in group rides.

pedaldemon

Workout structure

  • Active 20 sec @ 40% (40w)
  • Active 20 sec @ 43% (43w)
  • Active 20 sec @ 46% (46w)
  • Active 20 sec @ 50% (50w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 56% (56w)
  • Active 20 sec @ 59% (59w)
  • Active 20 sec @ 62% (62w)
  • Active 20 sec @ 65% (65w)
  • Active 20 sec @ 69% (69w)
  • Active 20 sec @ 72% (72w)
  • Active 20 sec @ 75% (75w)
  • 3X
    • Active 15 sec @ 120% (120w)
    • Rest 45 sec @ 50% (50w)
  • Active 30 sec @ 65% (65w)
  • 3X
    • Active 15 sec @ 125% (125w)
    • Rest 45 sec @ 50% (50w)
  • Active 30 sec @ 65% (65w)
  • 3X
    • Active 15 sec @ 130% (130w)
    • Rest 45 sec @ 50% (50w)
  • Active 30 sec @ 65% (65w)
  • Active 3 min @ 80% (80w)
  • Active 2 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 30 sec @ 125% (125w)
  • Active 20 sec @ 50% (50w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 55% (55w)
  • Active 30 sec @ 58% (58w)
  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 65% (65w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 2 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 30 sec @ 125% (125w)
  • Active 20 sec @ 50% (50w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 55% (55w)
  • Active 20 sec @ 58% (58w)
  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 65% (65w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 2 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 30 sec @ 125% (125w)
  • Active 20 sec @ 50% (50w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 55% (55w)
  • Active 20 sec @ 58% (58w)
  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 65% (65w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 2 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 30 sec @ 125% (125w)
  • Active 20 sec @ 50% (50w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 55% (55w)
  • Active 20 sec @ 58% (58w)
  • Active 30 sec @ 60% (60w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 65% (65w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 2 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 30 sec @ 125% (125w)
  • Active 20 sec @ 75% (75w)
  • Active 20 sec @ 73% (73w)
  • Active 20 sec @ 70% (70w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 66% (66w)
  • Active 20 sec @ 64% (64w)
  • Active 20 sec @ 61% (61w)
  • Active 20 sec @ 59% (59w)
  • Active 20 sec @ 57% (57w)
  • Active 20 sec @ 55% (55w)
  • Active 20 sec @ 52% (52w)
  • Active 20 sec @ 50% (50w)