Anaerobic

Diamante +1

  • Cycling
  • 1h 15mTime
  • 103Stress
  • 0.91Intensity
  • 418Popularity

About this workout

Diamante +1 is a punishing anaerobic workout that builds your raw sprinting power and lactate tolerance with 4 x 30-second efforts at 130% FTP, perfect for closing gaps during race kicks or breakaways. This session is a classic for developing that top-end punch you need when the competition heats up.

JJMarti

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 66% (66w)
  • 1:30 min @ 90% (90w)
  • 30 sec @ 120% (120w)
  • 4 min @ 40% (40w)
  • 2 min @ 90% (90w)
  • 1 min @ 115% (115w)
  • 2 min @ 95% (95w)
  • 1 min @ 120% (120w)
  • 3 min @ 100% (100w)
  • 5 min @ 40% (40w)
  • 3 min @ 90% (90w)
  • 30 sec @ 130% (130w)
  • 2 min @ 92% (92w)
  • 30 sec @ 130% (130w)
  • 1 min @ 95% (95w)
  • 30 sec @ 135% (135w)
  • 1:30 min @ 100% (100w)
  • 4 min @ 40% (40w)
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
  • 2 min @ 90% (90w)
  • 2 min @ 110% (110w)
  • 1 min @ 100% (100w)
  • 3:30 min @ 40% (40w)
  • 2 min @ 95% (95w)
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
  • 30 sec @ 140% (140w)
  • 1 min @ 88% (88w)
  • 30 sec @ 130% (130w)
  • 1 min @ 94% (94w)
  • 30 sec @ 125% (125w)
  • 1:30 min @ 100% (100w)
  • 3 min @ 40% (40w)
  • 3 min @ 90% (90w)
  • 45 sec @ 125% (125w)
  • 3 min @ 90% (90w)
  • 45 sec @ 130% (130w)
  • 1:30 min @ 100% (100w)
  • 3:30 min @ 40-30% (40-30w)