Anaerobic

Day 6 - LONG day

  • Cycling
  • 2h 56mTime
  • 231Stress
  • 0.89Intensity
  • 30Popularity

About this workout

This gnarly long day workout features a punishing main set of 32 intervals at 88% FTP, perfect for building that raw sprinting power and lactate tolerance you need for closing gaps in races. Use this as a day trainer staple to enhance your anaerobic capacity and prepare for those savage race kicks.

henka67

Workout structure

  • Warm-Up 35 min @ 70-75% (70-75w)
  • 20X
    • 1 min @ 88% (88w)
  • Active 5 min @ 73% (73w)
  • 2X
    • Active 5 min @ 100% (100w)
    • Active 3 min @ 73% (73w)
  • 12X
    • 1 min @ 88% (88w)
  • Active 5 min @ 115% (115w)
  • Active 5 min @ 73% (73w)
  • Active 12 min @ 85-105% (85-105w)
  • Active 10 min @ 73% (73w)
  • Active 12 min @ 85-105% (85-105w)
  • Active 18 min @ 100% (100w)
  • Active 10 min @ 73% (73w)
  • 4X
    • 30 sec @ 160% (160w)
    • 1:30 min @ 73% (73w)
  • Cooldown 8 min @ 75-70% (75-70w)