Anaerobic

CP Max - 10s, 1m, 5m

  • Cycling
  • 56mTime
  • 94Stress
  • 1.00Intensity
  • 25Popularity

About this workout

This brutal anaerobic workout, featuring 2 efforts at 220% FTP, is designed to build your raw sprinting power and lactate tolerance—perfect for closing gaps in a race or powering through hard kicks during group rides. Use it to boost your VO2 max capacity and develop the top-end punch you need when the pace heats up.

nigelwong

Workout structure

  • Warm-Up 10 min @ 50-100% (50-100w)
  • 5 min @ 30% (30w)
  • Cooldown 10 sec @ 400% (400w)
  • 6 min @ 30% (30w)
  • 10 sec @ 400% (400w)
  • 2X
    • 6 min @ 30% (30w)
    • 1 min @ 220% (220w)
  • 6 min @ 30% (30w)
  • 5 min @ 125% (125w)
  • 10 min @ 40-20% (40-20w)