Anaerobic

Day 1 - Cadence Crusher

  • Cycling
  • 39mTime
  • 46Stress
  • 0.84Intensity
  • 170Popularity

About this workout

The Cadence Crusher is a gnarly anaerobic workout featuring hard 30-second efforts at 150% FTP, designed to build your sprinting power and lactate tolerance for those critical moments in a race or group ride. Perfect for a trainer's day, this session will sharpen your top-end punch and help you close gaps when it counts.

cegla11

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 48% (48w)
  • 1 min @ 53% (53w)
  • 1 min @ 58% (58w)
  • 1 min @ 63% (63w)
  • 1 min @ 68% (68w)
  • 1 min @ 75% (75w)
  • 3 min @ 90% (90w)
  • 5 min @ 70% (70w)
  • 2 min @ 95% (95w)
  • 1 min @ 70% (70w)
  • 1:30 min @ 100% (100w)
  • 1 min @ 70% (70w)
  • 1 min @ 115% (115w)
  • 1 min @ 70% (70w)
  • 1:30 min @ 95% (95w)
  • 1 min @ 70% (70w)
  • 2 min @ 90% (90w)
  • 3 min @ 70% (70w)
  • 2X
    • 30 sec @ 150% (150w)
    • 1 min @ 70% (70w)
  • 30 sec @ 150% (150w)
  • 55 sec @ 75% (75w)
  • 55 sec @ 66% (66w)
  • 55 sec @ 60% (60w)
  • 55 sec @ 55% (55w)
  • 55 sec @ 49% (49w)
  • 55 sec @ 40% (40w)