Anaerobic

Dia 1 - HIT 80% FTP #1

  • Cycling
  • 52mTime
  • 49Stress
  • 0.75Intensity
  • 21Popularity

About this workout

This workout features a classic main set of 4 x 5 minutes at 80% FTP, pushing your anaerobic capacity to build that critical kick for closing gaps and raw sprinting power. Perfect for sharpening your punch in group rides or that final surge during an FTP test, this session hones your lactate tolerance for those gnarly race moments.

FA Valls

Workout structure

  • 1 min @ 42% (42w)
  • 1 min @ 49% (49w)
  • 1 min @ 56% (56w)
  • 1 min @ 63% (63w)
  • 1 min @ 70% (70w)
  • 2 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 4X
    • 10 sec @ 175% (175w) 110 rpm
    • Rest 50 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 5 min @ 90% (90w) 95 rpm
  • 3 min @ 50% (50w) 85 rpm
  • 4X
    • 5 min @ 80% (80w)
    • Rest 1 min @ 61% (61w)
  • 1 min @ 80% (80w)
  • 1 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 1 min @ 50% (50w)