Anaerobic

Bike: 8'+4'+2x8x20/10

  • Cycling
  • 50mTime
  • 74Stress
  • 0.94Intensity
  • 31Popularity

About this workout

This brutal anaerobic workout with 8 × 20-second efforts at 135% FTP paired with quick recoveries will build your top-end punch and raw sprinting power—perfect for closing gaps during intense group rides or race kicks. A savage addition to your training arsenal to boost lactate tolerance and prepare for those gnarly late-race surges.

Sanbangamaran

Workout structure

  • 4 min @ 50-70% (50-70w)
  • 3X
    • 1 min @ 100% (100w)
    • Rest 30 sec @ 50% (50w)
  • 1:30 min @ 50% (50w)
  • 8 min @ 108% (108w)
  • Rest 3 min @ 50% (50w)
  • 4 min @ 112% (112w)
  • Rest 3 min @ 50% (50w)
  • 8X
    • 20 sec @ 135% (135w)
    • Rest 10 sec @ 50% (50w)
  • 8X
    • 20 sec @ 130% (130w)
    • Rest 10 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 8X
    • 20 sec @ 132% (132w)
    • Rest 10 sec @ 50% (50w)
  • 8X
    • 20 sec @ 128% (128w)
    • Rest 10 sec @ 50% (50w)
  • 3 min @ 50% (50w)