Anaerobic

Attack And Hold 30mins

  • Cycling
  • 30mTime
  • 79Stress
  • 1.26Intensity
  • 102Popularity

About this workout

This workout features brutal 5-minute efforts at 137.3% FTP, designed to build your raw sprint power and lactate tolerance for those critical race kicks and breakaway attempts. Perfect for sharpening your anaerobic capacity, it’s a must for any cyclist looking to close gaps and dominate the finish line.

Tadhgbennett

Workout structure

  • 5 min @ 39-80% (39-80w)
  • 2X
    • 30 sec @ 216% (216w)
    • 4:30 min @ 137% (137w)
    • 2 min @ 80% (80w)
  • 30 sec @ 216% (216w)
  • 4:30 min @ 137% (137w)
  • 6 min @ 80-39% (80-39w)