Anaerobic

Blend01@BLCoaching

  • Cycling
  • 59mTime
  • 69Stress
  • 0.83Intensity
  • 30Popularity

About this workout

This workout is a gnarly blast of anaerobic intensity with three hard efforts at 105% FTP, perfect for building the kick to close gaps and develop raw sprinting power. Ideal for sharpening your top-end punch before race day or pushing the pace in competitive group rides.

CoachJacky

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 5 min @ 75-100% (75-100w)
  • 2 min @ 30% (30w)
  • 2 min @ 105% (105w)
  • 1:30 min @ 50% (50w)
  • 1:30 min @ 110% (110w)
  • 1 min @ 50% (50w)
  • 1 min @ 115% (115w)
  • 2 min @ 50% (50w)
  • 3X
    • 1 min @ 105% (105w)
    • 1 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 20 sec @ 120% (120w)
  • 20 sec @ 30% (30w)
  • 20 sec @ 130% (130w)
  • 20 sec @ 30% (30w)
  • 20 sec @ 140% (140w)
  • 20 sec @ 30% (30w)
  • 20 sec @ 150% (150w)
  • 20 sec @ 30% (30w)
  • 20 sec @ 160% (160w)
  • 20 sec @ 30% (30w)
  • 2 min @ 50% (50w)
  • 2:30 min @ 70-100% (70-100w)
  • 2:30 min @ 100-70% (100-70w)
  • 2 min @ 50% (50w)
  • 1:20 min @ 90% (90w)
  • 40 sec @ 70% (70w)
  • 1:20 min @ 95% (95w)
  • 40 sec @ 65% (65w)
  • 1:20 min @ 100% (100w)
  • 40 sec @ 60% (60w)
  • 1:20 min @ 105% (105w)
  • 40 sec @ 55% (55w)
  • 1:20 min @ 110% (110w)
  • 2 min @ 50% (50w)
  • 3X
    • 10 sec @ 200% (200w)
    • 50 sec @ 50% (50w)
  • 10 sec @ 200% (200w)
  • 3 min @ 50% (50w)