Anaerobic

E AC long warm up 60m

  • Cycling
  • 1hTime
  • 49Stress
  • 0.70Intensity
  • 60Popularity

About this workout

This classic British Cycling warm-up is designed to get your blood pumping with 5 efforts of 45 seconds at nearly race pace, building the kick needed for closing gaps or launching breakaways. It’s a crucial anaerobic boost that primes you for harder efforts, making it a perfect prelude to any high-intensity session.

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Workout structure

  • 5 min @ 55% (55w)
  • 5X
    • 45 sec @ 90% (90w)
    • Rest 1:15 min @ 49% (49w)
  • 15 min @ 70% (70w)
  • 3X
    • 30 sec @ 132% (132w)
    • Rest 1:30 min @ 49% (49w)
  • 15 min @ 70% (70w)
  • 2X
    • 15 sec @ 157% (157w)
    • Rest 1:45 min @ 49% (49w)
  • 5 min @ 49% (49w)