Anaerobic

Attack & Hold

  • Cycling
  • 1h 9mTime
  • 80Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This workout is all about developing your raw sprinting power and lactate tolerance through intense 5-minute intervals at 92% FTP, perfect for those moments when you need to close gaps or make a decisive break in a race. Incorporate it into your training to build the kick necessary for competitive group rides and tough finishes.

Sarnecki

Workout structure

  • Warm-Up 5 min @ 40-54% (40-54w)
  • Active 2 min @ 60% (60w)
  • Active 2 min @ 70% (70w)
  • Active 2 min @ 84% (84w)
  • Active 2 min @ 96% (96w)
  • Active 30 sec @ 110% (110w)
  • Active 2 min @ 50% (50w)
  • 3X
    • Active 10 sec @ 180% (180w)
    • Rest 1 min @ 50% (50w)
  • 3X
    • Active 30 sec @ 100% (100w)
    • Rest 30 sec @ 50% (50w)
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 30 sec @ 150% (150w)
    • Active 4:30 min @ 92% (92w)
    • Active 2:30 min @ 40% (40w)
  • Cooldown 8 min @ 80-40% (80-40w)