Anaerobic

E AC 92tss 100m 0.74IF

  • Cycling
  • 1h 40mTime
  • 92Stress
  • 0.74Intensity
  • 395Popularity

About this workout

This workout is a gnarly anaerobic effort that packs a punch with 5 × 45 sec intervals at near max effort, perfect for building the kick needed to close gaps or sprint for a finish. Use it to improve your raw power and lactate tolerance, ideal for those race-day moments when you need to dig deep.

theark

Workout structure

  • 5 min @ 55% (55w)
  • 5X
    • 45 sec @ 90% (90w)
    • Rest 1:15 min @ 49% (49w)
  • 15 min @ 70% (70w)
  • 5X
    • 30 sec @ 132% (132w)
    • Rest 1:30 min @ 49% (49w)
  • 15 min @ 70% (70w)
  • 3X
    • 20 sec @ 174% (174w)
    • Rest 1:40 min @ 49% (49w)
  • 15 min @ 70% (70w)
  • 3X
    • 20 sec @ 174% (174w)
    • Rest 1:40 min @ 49% (49w)
  • 15 min @ 70% (70w)
  • 3 min @ 49% (49w)