Anaerobic

Attack and hold

  • Cycling
  • 1hTime
  • 67Stress
  • 0.82Intensity
  • 35Popularity

About this workout

This workout is designed to build your kick for closing gaps and improving raw sprinting power with a main set of 5-minute efforts at 92% FTP, making it perfect for race day attacks or holding off competitors in a breakaway. It's a punishing but essential session to develop your lactate tolerance and top-end punch for those gnarly moments on the road.

pouto

Workout structure

  • 1:40 min @ 40% (40w)
  • 1:40 min @ 45% (45w)
  • 1:40 min @ 48% (48w)
  • 1:40 min @ 52% (52w)
  • 1:40 min @ 55% (55w)
  • 1:40 min @ 60% (60w)
  • 3X
    • 30 sec @ 100% (100w)
    • 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 5X
    • 30 sec @ 150% (150w)
    • 4:30 min @ 92% (92w)
    • 2:30 min @ 40% (40w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 49% (49w)
  • 1:30 min @ 45% (45w)
  • 1:30 min @ 41% (41w)
  • 1:30 min @ 35% (35w)