Anaerobic

Emerald

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 210Popularity

About this workout

Emerald ramps up your kick with 2-minute efforts at 135% FTP, perfect for developing raw sprinting power and lactate tolerance. This workout is ideal for sharpening your top-end punch before race day or closing gaps during those crucial moments on group rides.

SooMK

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 1 min @ 110% (110w)
  • 1 min @ 40% (40w)
  • 1 min @ 115% (115w)
  • 1 min @ 40% (40w)
  • 1 min @ 120% (120w)
  • 5 min @ 40% (40w)
  • 2X
    • 2 min @ 125% (125w)
    • 3 min @ 40% (40w)
  • 2 min @ 130% (130w)
  • 8 min @ 40% (40w)
  • 2 min @ 130% (130w)
  • 2X
    • 3 min @ 40% (40w)
    • 2 min @ 135% (135w)
  • 13 min @ 60-40% (60-40w)