Anaerobic

Cp 1

  • Cycling
  • 1h 20mTime
  • 108Stress
  • 0.90Intensity
  • 60Popularity

About this workout

This workout features a tough main set of 2 × 2 minutes at 88.5% FTP, designed to build your kick for closing gaps and improving raw sprinting power. Perfect for sharpening your anaerobic capacity ahead of those gnarly race kicks or group ride sprints.

Cirof

Workout structure

  • 5 min @ 54% (54w) 100 rpm
  • 3 min @ 65% (65w) 110 rpm
  • 2 min @ 73% (73w) 100 rpm
  • 3 min @ 85% (85w) 110 rpm
  • 3 min @ 89% (89w) 100 rpm
  • 2 min @ 96% (96w) 100 rpm
  • 3 min @ 89% (89w) 95 rpm
  • 2 min @ 77% (77w) 100 rpm
  • 1 min @ 92% (92w) 100 rpm
  • 1 min @ 123% (123w) 95 rpm
  • 2 min @ 87% (87w) 100 rpm
  • 1 min @ 96% (96w) 100 rpm
  • 1 min @ 127% (127w) 95 rpm
  • 2 min @ 85% (85w) 100 rpm
  • 1 min @ 96% (96w) 100 rpm
  • 1 min @ 129% (129w) 95 rpm
  • 2 min @ 85% (85w) 100 rpm
  • 1 min @ 96% (96w) 100 rpm
  • 2X
    • 1 min @ 96% (96w) 95 rpm
    • 2 min @ 89% (89w) 100 rpm
    • 1 min @ 100% (100w) 100 rpm
  • 1 min @ 135% (135w) 95 rpm
  • 4 min @ 69% (69w) 90 rpm
  • 2 min @ 89% (89w) 100 rpm
  • 1 min @ 100% (100w) 100 rpm
  • 2 min @ 127% (127w) 95 rpm
  • 2 min @ 104% (104w) 100 rpm
  • 2 min @ 96% (96w) 100 rpm
  • 2 min @ 89% (89w) 95 rpm
  • 4 min @ 96% (96w) 100 rpm
  • 2 min @ 89% (89w) 100 rpm
  • 2 min @ 81% (81w) 95 rpm
  • 2 min @ 73% (73w) 100 rpm
  • 2 min @ 65% (65w) 100 rpm
  • 2 min @ 58% (58w) 95 rpm
  • 6 min @ 54% (54w) 90 rpm