Anaerobic

ASD-SPES: 15m >TT Specific #4

  • Cycling
  • 1h 26mTime
  • 138Stress
  • 0.98Intensity
  • 20Popularity

About this workout

This savage workout is designed to build your raw sprinting power and lactate tolerance with 6 hard 60-second efforts at 155% FTP, perfect for those intense moments in a race or when closing gaps in a group ride. Use this as a go-to for developing the top-end punch needed for breakaways and explosive finishes.

Sscafidi

Workout structure

  • 3 min @ 55% (55w)
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 3 min @ 54% (54w)
  • 2 min @ 100% (100w)
  • Rest 2 min @ 70% (70w)
  • 5 min @ 85% (85w)
  • 1 min @ 155% (155w) 80 rpm
  • 3:30 min @ 105% (105w) 60 rpm
  • 1:45 min @ 98% (98w) 100 rpm
  • 30 sec @ 66% (66w) 80 rpm
  • 1 min @ 155% (155w) 80 rpm
  • 3:30 min @ 105% (105w) 60 rpm
  • 1:45 min @ 98% (98w) 100 rpm
  • 1 min @ 66% (66w) 80 rpm
  • 1 min @ 155% (155w) 80 rpm
  • 3:30 min @ 105% (105w) 60 rpm
  • 1:45 min @ 98% (98w) 100 rpm
  • 8 min @ 55% (55w)
  • 1 min @ 155% (155w) 80 rpm
  • 3:30 min @ 105% (105w) 60 rpm
  • 1:45 min @ 98% (98w) 100 rpm
  • 30 sec @ 66% (66w) 80 rpm
  • 1 min @ 155% (155w) 80 rpm
  • 3:30 min @ 105% (105w) 60 rpm
  • 1:45 min @ 98% (98w) 100 rpm
  • 1 min @ 66% (66w) 80 rpm
  • 1 min @ 155% (155w) 80 rpm
  • 3:30 min @ 105% (105w) 60 rpm
  • 1:45 min @ 98% (98w) 100 rpm
  • 8 min @ 55% (55w)
  • 3 min @ 70% (70w)
  • 3 min @ 60% (60w)