Anaerobic

Cadencia + Arrancadas (10x)

  • Cycling
  • 1h 20mTime
  • 73Stress
  • 0.74Intensity
  • 376Popularity

About this workout

This workout features ten brutal 2-minute intervals at 83% FTP, designed to build your raw sprinting power and lactate tolerance — perfect for closing gaps during intense group rides or launching breakaways. It's a solid addition to your training for developing that top-end punch when the race heats up.

luismi

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • Warm-Up 4 min @ 60-70% (60-70w)
  • 4 min @ 70-75% (70-75w)
  • 5X
    • Cadence 1 min @ 83% (83w) 110-120 rpm
    • Rest 1 min @ 65% (65w)
  • 10X
    • Sprint 12 sec @ 150% (150w)
    • Rest 1 min @ 55% (55w)
    • 2 min @ 83% (83w)
    • Rest 1 min @ 55% (55w)
  • 5 min @ 83% (83w)
  • Cooldown 5 min @ 75-65% (75-65w)
  • Cooldown 5 min @ 60-50% (60-50w)