Anaerobic

CP Test for Golden Cheetah model - Two TTs - Short and Long

  • Cycling
  • 1h 28mTime
  • 150Stress
  • 1.01Intensity
  • 384Popularity

About this workout

This anaerobic workout features intense 30-second efforts at 100% FTP, perfect for sharpening your sprinting power and lactate tolerance—ideal for closing gaps in group rides or pushing through race kicks. Incorporate this into your training routine to boost your top-end punch ahead of important time trials or events.

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Workout structure

  • Warm-Up 9 min @ 50-70% (50-70w)
  • 3X
    • Warm-Up 1 min @ 50% (50w)
    • Warm-Up 30 sec @ 100% (100w)
  • Warm-Up 1:30 min @ 50% (50w)
  • Interval 3 min @ 150% (150w)
  • Rest 45 min @ 30% (30w)
  • Interval 15 min @ 150% (150w)
  • Cooldown 10 min @ 60-30% (60-30w)