Anaerobic

Crane +5

  • Cycling
  • 1h 15mTime
  • 90Stress
  • 0.85Intensity
  • 40Popularity

About this workout

Crane +5 delivers a savage anaerobic workout with 4 × 3 min efforts at 105% FTP, perfect for building the kick needed to close gaps or unleash a powerful sprint in the final moments of a race. This session is ideal for those seeking to enhance their top-end punch without overextending themselves.

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 3 min @ 105% (105w)
    • Active 8 min @ 40% (40w)
  • Active 30 sec @ 175% (175w)
  • Active 3 min @ 105% (105w)
  • Active 7:30 min @ 40% (40w)