Anaerobic

CX FRC/FTP MICRO-INTERVALS 20/10

  • Cycling
  • 58mTime
  • 61Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This savage workout features micro-intervals at 140% FTP, pushing your anaerobic capacity and enhancing your sprinting power for when you need to close gaps in a race. Perfect for building that top-end punch, it’s a staple for any cyclist aiming to boost their performance in group rides or time trials.

Michal Tudek

Workout structure

  • 10 min @ 56-76% (56-76w) 85 rpm
  • 1 min @ 85% (85w) 100 rpm
  • 1 min @ 55% (55w) 80 rpm
  • 1 min @ 85% (85w) 100 rpm
  • 2 min @ 65% (65w) 90 rpm
  • 7X
    • 20 sec @ 140% (140w) 97 rpm
    • 20 sec @ 45% (45w) 80 rpm
  • 3 min @ 55% (55w) 80 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 7X
    • 20 sec @ 140% (140w) 97 rpm
    • 20 sec @ 45% (45w) 80 rpm
  • 3 min @ 55% (55w) 80 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 7X
    • 20 sec @ 140% (140w) 97 rpm
    • 20 sec @ 45% (45w) 80 rpm
  • 3 min @ 55% (55w) 80 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 7X
    • 20 sec @ 140% (140w) 97 rpm
    • 20 sec @ 45% (45w) 80 rpm
  • 3 min @ 55% (55w) 80 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 5 min @ 70% (70w) 90 rpm