Anaerobic

E AC 100m 99tss .77if

  • Cycling
  • 1h 40mTime
  • 99Stress
  • 0.77Intensity
  • 140Popularity

About this workout

This workout features a hard-hitting main set of 5 × 60 sec intervals at 132.4% FTP, perfect for building the kick to close gaps and boost your raw sprinting power. Ideal for race simulations or sharpening your speed for group rides, it enhances your lactate tolerance and top-end punch.

theark

Workout structure

  • 6 min @ 51% (51w)
  • 5X
    • 30 sec @ 80% (80w)
    • Rest 30 sec @ 59% (59w)
  • 3X
    • 1 min @ 132% (132w)
    • Rest 1:30 min @ 42% (42w)
  • 4X
    • 20 sec @ 174% (174w)
    • Rest 1:40 min @ 42% (42w)
  • 4 min @ 49% (49w)
  • 2X
    • 15 min @ 73% (73w)
    • Rest 2 min @ 59% (59w)
  • 2X
    • 1 min @ 132% (132w)
    • Rest 1:30 min @ 42% (42w)
  • 3X
    • 20 sec @ 174% (174w)
    • Rest 1:40 min @ 42% (42w)
  • 4 min @ 49% (49w)
  • 15 min @ 73% (73w)
  • Rest 2 min @ 59% (59w)
  • 3:30 min @ 49% (49w)