Anaerobic

Don't get dropped

  • Cycling
  • 49mTime
  • 45Stress
  • 0.74Intensity
  • 15Popularity

About this workout

This workout hones your raw sprinting power with quick bursts at 120% FTP, perfect for developing the kick needed to close gaps during critical race moments or group rides. It’s a must-do for those looking to boost their lactate tolerance and top-end punch when the pace heats up.

Jacksonhall64

Workout structure

  • 8 min @ 50% (50w)
  • 3 min @ 80% (80w)
  • Rest 2 min @ 50% (50w)
  • 2X
    • 10 sec @ 120% (120w)
    • Rest 3 min @ 60% (60w)
  • 3 min @ 40% (40w)
  • 1 min @ 70% (70w)
  • Rest 1 min @ 90% (90w)
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
  • 30 sec @ 130% (130w)
  • Rest 1 min @ 90% (90w)
  • 1 min @ 40% (40w)
  • 1 min @ 70% (70w)
  • Rest 1 min @ 90% (90w)
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
  • 30 sec @ 130% (130w)
  • Rest 1 min @ 90% (90w)
  • 1 min @ 40% (40w)
  • 4 min @ 60% (60w)
  • Rest 30 sec @ 120% (120w)
  • 30 sec @ 150% (150w)
  • Rest 1 min @ 90% (90w)
  • 10 min @ 50% (50w)