Anaerobic

AS 2min Free 0.20 Sprint v.4

  • Cycling
  • 10mTime
  • 11Stress
  • 0.80Intensity
  • 47Popularity

About this workout

This steady anaerobic session packs a punch with its 2-minute free sprints, perfect for building the kick to close gaps during tough race scenarios or sharpening your raw sprinting power. Incorporate this workout into your routine to boost your lactate tolerance and prepare for those gnarly efforts in 40/20 intervals.

Norsemanfit

Workout structure

  • Warm-Up 2 min @ 50% (50w) 75-95 rpm
  • Free-ride 20 sec @ 120% (120w) 100-140 rpm
  • Rest 2 min @ 60% (60w) 75-95 rpm
  • Free-ride 20 sec @ 130% (130w) 100-140 rpm
  • Rest 2 min @ 70% (70w) 75-95 rpm
  • Free-ride 20 sec @ 140% (140w) 100-140 rpm
  • Rest 2 min @ 70% (70w) 75-95 rpm
  • Free-ride 20 sec @ 150% (150w) 100-140 rpm
  • Cooldown 40 sec @ 40% (40w) 75-90 rpm