Anaerobic

Crane +3

  • Cycling
  • 1h 15mTime
  • 76Stress
  • 0.78Intensity
  • 50Popularity

About this workout

Crane +3 packs a punch with its 4 × 60 sec efforts at 105% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power. This workout is perfect for those looking to develop their lactate tolerance for race-day sprints or to tackle aggressive breakaways on group rides.

usolar

Workout structure

  • Warm-Up 5 min @ 40-50% (40-50w)
  • Active 5 min @ 72% (72w)
  • Active 2:45 min @ 96% (96w)
  • Active 15 sec @ 175% (175w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 30 sec @ 175% (175w)
    • Active 1 min @ 105% (105w)
    • Active 10 min @ 40% (40w)
  • Active 30 sec @ 175% (175w)
  • Active 1 min @ 105% (105w)
  • Active 9:30 min @ 40% (40w)