Anaerobic

Cadencia + Arrancadas (10x) - Copy 50 steps for Garmin

  • Cycling
  • 1h 3mTime
  • 57Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This workout features 9 hard efforts of 2 minutes at 83.1% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. A perfect fit for those looking to sharpen their anaerobic capacity for race kicks or aggressive group ride scenarios, this session is a must for any serious cyclist's training arsenal.

j.hanvdyk

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • 4 min @ 70-75% (70-75w)
  • 5X
    • 1 min @ 83% (83w)
    • Cadence 1 min @ 65% (65w) 110-120 rpm
  • 9X
    • Rest 12 sec @ 150% (150w)
    • Sprint 1 min @ 55% (55w)
    • Rest 2 min @ 83% (83w)
    • 1 min @ 55% (55w)
  • Rest 12 sec @ 150% (150w)
  • Sprint 1 min @ 55% (55w)
  • Rest 5 min @ 60-50% (60-50w)