Anaerobic

DICEMBRE CARDIO 1

  • Cycling
  • 50mTime
  • 54Stress
  • 0.80Intensity
  • 20Popularity

About this workout

This workout features a punishing main set of 12 x 20 seconds at 105% FTP, perfect for building your kick to close gaps and raw sprinting power. A staple for pushing your anaerobic limits, it’s ideal for race day bursts and those gnarly group ride finishes.

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Workout structure

  • 12X
    • 20 sec @ 55% (55w) 90 rpm
    • 20 sec @ 75% (75w) 90 rpm
    • 20 sec @ 105% (105w) 90 rpm
  • 10 sec @ 55% (55w) 90 rpm
  • 40 sec @ 105% (105w) 90 rpm
  • 20 sec @ 55% (55w) 90 rpm
  • 1:20 min @ 105% (105w) 90 rpm
  • 40 sec @ 55% (55w) 90 rpm
  • 40 sec @ 105% (105w) 90 rpm
  • 20 sec @ 55% (55w) 90 rpm
  • 20 sec @ 105% (105w) 90 rpm
  • 10 sec @ 55% (55w) 90 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 20 sec @ 105% (105w) 90 rpm
  • 10 sec @ 55% (55w) 90 rpm
  • 40 sec @ 105% (105w) 90 rpm
  • 20 sec @ 55% (55w) 90 rpm
  • 1:20 min @ 105% (105w) 90 rpm
  • 40 sec @ 55% (55w) 90 rpm
  • 40 sec @ 105% (105w) 90 rpm
  • 20 sec @ 55% (55w) 90 rpm
  • 20 sec @ 105% (105w) 90 rpm
  • 10 sec @ 55% (55w) 90 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 20 sec @ 105% (105w) 90 rpm
  • 10 sec @ 55% (55w) 90 rpm
  • 40 sec @ 105% (105w) 90 rpm
  • 20 sec @ 55% (55w) 90 rpm
  • 1:20 min @ 105% (105w) 90 rpm
  • 40 sec @ 55% (55w) 90 rpm
  • 40 sec @ 105% (105w) 90 rpm
  • 20 sec @ 55% (55w) 90 rpm
  • 20 sec @ 105% (105w) 90 rpm
  • 10 sec @ 55% (55w) 90 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 5X
    • 15 sec @ 150% (150w)
    • 45 sec @ 55% (55w)
  • 5 min @ 75% (75w) 90 rpm
  • 5 min @ 55% (55w) 90 rpm