Anaerobic

Ascending intervals 8-5-3 reps

  • Cycling
  • 42mTime
  • 44Stress
  • 0.79Intensity
  • 105Popularity

About this workout

This workout features ascending intervals with 8 reps at 90% FTP, designed to build your anaerobic kick for closing gaps and raw sprinting power, perfect for those savage race kicks or breakaway efforts. It's a challenging yet rewarding session that enhances your lactate tolerance and top-end punch, making it a great addition to your training arsenal for group rides.

mgueret

Workout structure

  • 5 min @ 35-90% (35-90w)
  • 30 sec @ 60% (60w)
  • 1 min @ 80-100% (80-100w)
  • 30 sec @ 125% (125w)
  • 1 min @ 70% (70w)
  • 3X
    • 6 sec @ 150% (150w)
    • Rest 15 sec @ 25% (25w)
  • 1 min @ 70% (70w)
  • 8X
    • 1 min @ 90% (90w)
    • Rest 30 sec @ 25% (25w)
  • 1:30 min @ 50% (50w)
  • 5X
    • 1 min @ 100% (100w)
    • Rest 30 sec @ 25% (25w)
  • 1:30 min @ 50% (50w)
  • 3X
    • 1 min @ 110% (110w)
    • Rest 30 sec @ 25% (25w)
  • 5 min @ 85-55% (85-55w)