Anaerobic

Build 3 Week 3 Long endurance ride

  • Cycling
  • 3h 0mTime
  • 134Stress
  • 0.67Intensity
  • 15Popularity

About this workout

This workout features a classic main set of 3 x 5 min at 90% FTP, perfect for building that anaerobic kick needed to close gaps during group rides or sprint finishes. It's a solid way to boost your raw power and lactate tolerance while keeping your endurance base strong over a long ride.

rcoppens

Workout structure

  • 10:20 min @ 40-60% (40-60w)
  • 8X
    • 17:30 min @ 55-70% (55-70w)
  • 3X
    • 3 min @ 50% (50w)
    • 5 min @ 90% (90w)
  • 45 sec @ 140% (140w)
  • 5 min @ 40% (40w)