Anaerobic

Dragontail-1

  • Cycling
  • 40mTime
  • 37Stress
  • 0.74Intensity
  • 90Popularity

About this workout

Dragontail-1 delivers a savage anaerobic punch with 4 rounds of 20 seconds at 125% FTP, perfect for building the kick needed to close gaps or power through race kicks. This workout is ideal for those looking to boost their lactate tolerance and sprinting strength on the bike.

Paul Allan

Workout structure

  • 3:30 min @ 50-60% (50-60w)
  • 4:30 min @ 70% (70w)
  • 1 min @ 55% (55w)
  • 10 sec @ 150-145% (150-145w)
  • 1 min @ 55% (55w)
  • 13 sec @ 141-137% (141-137w)
  • 1 min @ 55% (55w)
  • 16 sec @ 132-129% (132-129w)
  • 1 min @ 55% (55w)
  • 19 sec @ 125-121% (125-121w)
  • 1 min @ 55% (55w)
  • 22 sec @ 117-113% (117-113w)
  • 1 min @ 55% (55w)
  • 25 sec @ 109-104% (109-104w)
  • 1 min @ 55% (55w)
  • 26 sec @ 101-99% (101-99w)
  • 1:12 min @ 55% (55w)
  • 29 sec @ 97% (97w)
  • 1:12 min @ 55% (55w)
  • 14 sec @ 112-117% (112-117w)
  • 1 min @ 55% (55w)
  • 16 sec @ 123-127% (123-127w)
  • 1 min @ 55% (55w)
  • 19 sec @ 140-146% (140-146w)
  • 1 min @ 55% (55w)
  • 22 sec @ 149-153% (149-153w)
  • 1 min @ 55% (55w)
  • 14 sec @ 157% (157w)
  • 1 min @ 55% (55w)
  • 16 sec @ 152-147% (152-147w)
  • 1 min @ 55% (55w)
  • 19 sec @ 137-127% (137-127w)
  • 1:12 min @ 55% (55w)
  • 22 sec @ 108% (108w)
  • 1:12 min @ 55% (55w)
  • 9 sec @ 109-113% (109-113w)
  • 1 min @ 55% (55w)
  • 11 sec @ 120-125% (120-125w)
  • 1 min @ 55% (55w)
  • 13 sec @ 127-132% (127-132w)
  • 1 min @ 55% (55w)
  • 16 sec @ 137% (137w)
  • 1 min @ 55% (55w)
  • 14 sec @ 127-121% (127-121w)
  • 1 min @ 55% (55w)
  • 11 sec @ 113-109% (113-109w)
  • 1 min @ 55% (55w)
  • 9 sec @ 105-101% (105-101w)
  • 2:17 min @ 55-40% (55-40w)