Anaerobic

Duurtraining 3u/5 sprints

  • Cycling
  • 3h 0mTime
  • 182Stress
  • 0.78Intensity
  • 30Popularity

About this workout

This workout features intense 20-second sprints at 250% FTP, interspersed with ample recovery, perfect for building that top-end punch for closing gaps during hard group ride efforts or race kicks. It’s a fantastic way to boost your anaerobic capacity while keeping your overall training engaging and effective.

nmoerland

Workout structure

  • Warm-Up 5 min @ 60% (60w)
  • 45 min @ 70% (70w)
  • Cooldown 20 sec @ 250% (250w)
  • 4X
    • 15 min @ 70% (70w)
    • 20 sec @ 250% (250w)
  • 15 min @ 70% (70w)
  • 45 min @ 70% (70w)
  • 8:20 min @ 60% (60w)