Anaerobic

E AC 100m 110tss .81if

  • Cycling
  • 1h 40mTime
  • 110Stress
  • 0.81Intensity
  • 155Popularity

About this workout

This workout is designed to build your raw sprinting power and lactate tolerance with 5 intense efforts of 30 seconds each at 80.1% FTP, perfect for closing gaps during race kicks or breakaways. It's a punishing yet essential session for enhancing your anaerobic capacity while keeping your fitness fresh for group rides.

theark

Workout structure

  • 5 min @ 52% (52w)
  • 5X
    • 30 sec @ 80% (80w)
    • Rest 30 sec @ 59% (59w)
  • 2 min @ 51% (51w)
  • 6 min @ 80% (80w)
  • 2 min @ 51% (51w)
  • 4 min @ 73% (73w)
  • 20 sec @ 192% (192w)
  • 4 min @ 73% (73w)
  • 25 sec @ 174% (174w)
  • 4 min @ 73% (73w)
  • 35 sec @ 157% (157w)
  • 3:40 min @ 49% (49w)
  • 6 min @ 80% (80w)
  • 2 min @ 51% (51w)
  • 4 min @ 73% (73w)
  • 20 sec @ 192% (192w)
  • 4 min @ 73% (73w)
  • 25 sec @ 174% (174w)
  • 4 min @ 73% (73w)
  • 35 sec @ 157% (157w)
  • 3:40 min @ 49% (49w)
  • 6 min @ 80% (80w)
  • 2 min @ 51% (51w)
  • 4 min @ 73% (73w)
  • 20 sec @ 192% (192w)
  • 4 min @ 73% (73w)
  • 25 sec @ 174% (174w)
  • 4 min @ 73% (73w)
  • 35 sec @ 157% (157w)
  • 12:40 min @ 66% (66w)
  • 4 min @ 49% (49w)