Anaerobic

Best in the world

Cycling
46mTime
68Stress
0.93Intensity
30Popularity

About this workout

This workout is a savage test of your sprinting power and lactate tolerance with 20-second efforts at 107% FTP, perfect for building the kick you need to close gaps in races or outpace competitors in a tight finish. It's a must-do for those looking to develop a top-end punch for race day.

Val

Workout structure

3:48 min @ 39% (39w)
2:19 min @ 50% (50w)
1:13 min @ 61% (61w)
1:10 min @ 72% (72w)
1:20 min @ 94% (94w)
40 sec @ 72% (72w)
58 sec @ 107% (107w)
1 min @ 72% (72w)
1:1 min @ 107% (107w)
33 sec @ 61% (61w)
30 sec @ 83% (83w)
13 sec @ 72% (72w)
10 sec @ 135% (135w)
21 sec @ 83% (83w)
16 sec @ 121% (121w)
24 sec @ 83% (83w)
51 sec @ 121% (121w)
18 sec @ 107% (107w)
1:6 min @ 72% (72w)
27 sec @ 107% (107w)
14 sec @ 94% (94w)
57 sec @ 114% (114w)
24 sec @ 107% (107w)
9 sec @ 94% (94w)
19 sec @ 107% (107w)
33 sec @ 121% (121w)
1:1 min @ 72% (72w)
5 sec @ 78% (78w)
22 sec @ 72% (72w)
28 sec @ 114% (114w)
31 sec @ 107% (107w)
22 sec @ 121% (121w)
11 sec @ 128% (128w)
27 sec @ 107% (107w)
15 sec @ 128% (128w)
15 sec @ 94% (94w)
22 sec @ 107% (107w)
6 sec @ 61% (61w)
16 sec @ 135% (135w)
45 sec @ 107% (107w)
10 sec @ 94% (94w)
4 sec @ 107% (107w)
2 sec @ 94% (94w)
4 sec @ 107% (107w)
6 sec @ 94% (94w)
16 sec @ 135% (135w)
3 min @ 50% (50w)
1:43 min @ 61% (61w)
16 sec @ 128% (128w)
44 sec @ 61% (61w)
1 min @ 121% (121w)
1 min @ 61% (61w)
21 sec @ 100% (100w)
6 sec @ 107% (107w)
23 sec @ 100% (100w)
21 sec @ 107% (107w)
5 sec @ 114% (114w)
19 sec @ 107% (107w)
22 sec @ 100% (100w)
45 sec @ 114% (114w)
15 sec @ 94% (94w)
43 sec @ 83% (83w)
22 sec @ 50% (50w)
22 sec @ 107% (107w)
39 sec @ 114% (114w)
15 sec @ 121% (121w)
13 sec @ 107% (107w)
6 sec @ 114% (114w)
24 sec @ 107% (107w)
21 sec @ 121% (121w)
40 sec @ 100% (100w)
1 min @ 107% (107w)
30 sec @ 121% (121w)
13 sec @ 135% (135w)
3:1 min @ 39% (39w)