Anaerobic

Day 1 - HIT 80% FTP #1

  • Cycling
  • 52mTime
  • 48Stress
  • 0.74Intensity
  • 50Popularity

About this workout

This workout features a classic anaerobic main set of 4 × 5 min at 80% FTP, perfect for building the kick to close gaps and enhancing your sprinting power. Ideal for those looking to boost their mid-week intensity or prepare for race kicks, this session is a solid way to elevate your fitness without overdoing it.

kiddhuang

Workout structure

  • Warm-Up 5 min @ 42-70% (42-70w)
  • Active 2 min @ 50% (50w)
  • Active 3 min @ 70% (70w)
  • 4X
    • Active 10 sec @ 175% (175w) 110 rpm
    • Rest 50 sec @ 55% (55w)
  • Active 2 min @ 50% (50w)
  • Active 5 min @ 90% (90w) 95 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 4X
    • Active 5 min @ 80% (80w)
    • Rest 1 min @ 61% (61w)
  • Active 4 min @ 50% (50w) 85 rpm