Anaerobic

Criterium

Cycling
5h 2mTime
347Stress
0.83Intensity
60Popularity

About this workout

This workout is a brutal test of your anaerobic capacity, featuring 108 intervals of 45 seconds at 100% FTP, perfect for building the kick needed to close gaps in a criterium or respond to race attacks. It's a must-do for developing raw sprinting power and lactate tolerance that will pay off when the pace heats up.

d.a.

Workout structure

Warmup 5 min @ 50% (50w) 80 rpm
Warmup sprint 30 sec @ 110% (110w) 100 rpm
Sprint recovery 2:30 min @ 60% (60w) 85 rpm
Warmup sprint 30 sec @ 130% (130w) 100 rpm
5:30 min @ 50% (50w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)
45 sec @ 100% (100w)
15 sec @ 115% (115w)
45 sec @ 100% (100w)
15 sec @ 130% (130w)
45 sec @ 100% (100w)
15 sec @ 150% (150w)
5 min @ 40% (40w)