Anaerobic

E AC 100m 102tss .78if

  • Cycling
  • 1h 40mTime
  • 102Stress
  • 0.78Intensity
  • 95Popularity

About this workout

This workout features high-intensity bursts with 5 efforts of 30 seconds at 80.1% FTP, designed to build your kick for closing gaps and improve raw sprinting power. Perfect for sharpening your top-end punch before race day or when preparing for those critical moments in a group ride.

theark

Workout structure

  • 5 min @ 51% (51w)
  • 5X
    • 30 sec @ 80% (80w)
    • Rest 30 sec @ 59% (59w)
  • 15 min @ 73% (73w)
  • 1 min @ 139% (139w)
  • 1 min @ 49% (49w)
  • 30 sec @ 146% (146w)
  • 30 sec @ 49% (49w)
  • 15 sec @ 174% (174w)
  • 45 sec @ 49% (49w)
  • 15 sec @ 174% (174w)
  • 4:45 min @ 49% (49w)
  • 15 min @ 73% (73w)
  • 1 min @ 139% (139w)
  • 1 min @ 49% (49w)
  • 30 sec @ 146% (146w)
  • 30 sec @ 49% (49w)
  • 15 sec @ 174% (174w)
  • 45 sec @ 49% (49w)
  • 15 sec @ 174% (174w)
  • 4:45 min @ 49% (49w)
  • 15 min @ 73% (73w)
  • 1 min @ 139% (139w)
  • 1 min @ 49% (49w)
  • 30 sec @ 146% (146w)
  • 30 sec @ 49% (49w)
  • 15 sec @ 174% (174w)
  • 45 sec @ 49% (49w)
  • 15 sec @ 174% (174w)
  • 4:45 min @ 49% (49w)
  • 15 min @ 73% (73w)
  • 3 min @ 49% (49w)