Anaerobic

Day 1 - Micro bursts

  • Cycling
  • 1hTime
  • 88Stress
  • 0.93Intensity
  • 70Popularity

About this workout

This workout features intense micro bursts with 20-second recoveries, designed to build your raw sprinting power and lactate tolerance. Perfect for those looking to add a finishing kick for race day or close gaps in a group ride, this session is a must for any day trainer aiming for top-end performance.

kaix0r

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • 20X
    • Active 10 sec @ 200% (200w)
    • Rest 20 sec @ 50% (50w)
  • Active 5 min @ 50% (50w)
  • 10X
    • Active 20 sec @ 200% (200w)
    • Rest 40 sec @ 50% (50w)
  • Active 5 min @ 50% (50w)
  • 20X
    • Active 10 sec @ 200% (200w)
    • Rest 20 sec @ 50% (50w)
  • Cooldown 10 min @ 75-25% (75-25w)