Anaerobic

Senior Games - 2021

  • Cycling
  • 32mTime
  • 2340Stress
  • 6.49Intensity
  • 30Popularity

About this workout

This workout features explosive 5-second efforts at nearly 230% FTP, designed to build your raw sprinting power and lactate tolerance. It's a brutal session perfect for closing gaps during race kicks or enhancing your top-end punch for competitive situations.

timr

Workout structure

  • Warm-Up 55 sec @ 21% (21w)
  • 2X
    • 3 sec @ 229% (229w)
    • Rest 3 sec
  • Rest 10 sec @ 83% (83w)
  • Cooldown 15 sec @ 10% (10w)
  • Cooldown 2 sec @ 179% (179w)
  • Rest 3 sec @ 21% (21w)
  • 3 sec @ 300% (300w)
  • Rest 11 sec
  • 3 sec @ 250% (250w)
  • Rest 6 sec
  • Rest 5 sec @ 229% (229w)
  • Rest 3 sec @ 96% (96w)
  • Rest 7 sec
  • Rest 3 sec @ 100% (100w)
  • Rest 16 sec
  • Rest 3 sec @ 117% (117w)
  • 9 sec
  • Rest 3 sec @ 208% (208w)
  • Rest 3 sec
  • Rest 3 sec @ 140% (140w)
  • Rest 9 sec @ 63% (63w)
  • Rest 3 sec @ 219% (219w)
  • 13 sec
  • Rest 2 sec @ 246% (246w)
  • 2 sec
  • Rest 2 sec @ 246% (246w)
  • Rest 4 sec
  • Rest 2 sec @ 121% (121w)
  • 3 sec
  • Rest 3 sec @ 246% (246w)
  • 3 sec @ 115% (115w)
  • Rest 12 sec
  • 2 sec @ 146% (146w)
  • Rest 13 sec
  • 2 sec @ 83% (83w)
  • Rest 20 sec
  • 13 sec @ 281% (281w)
  • Rest 7 sec @ 133% (133w)
  • Rest 7 sec @ 229% (229w)
  • Rest 8 sec @ 104% (104w)
  • 8 sec
  • Rest 4 sec @ 229% (229w)
  • 3 sec @ 302% (302w)
  • Rest 7 sec
  • Rest 5 sec @ 79% (79w)
  • 3 sec @ 100% (100w)
  • Rest 2 sec
  • 23 sec @ 73% (73w)
  • Rest 2 sec @ 117% (117w)
  • 2 sec @ 2% (2w)
  • Rest 2 sec @ 133% (133w)
  • 5 sec
  • Rest 5 sec @ 117% (117w)
  • 25 sec @ 71% (71w)
  • Rest 3 sec @ 115% (115w)
  • 3 sec
  • 3 sec @ 133% (133w)
  • Rest 5 sec
  • Rest 27 sec @ 75% (75w)
  • Rest 3 sec @ 142% (142w)
  • 7 sec @ 42% (42w)
  • Rest 3 sec @ 208% (208w)
  • 12 sec
  • Rest 4 sec @ 167% (167w)
  • 5 sec @ 83% (83w)
  • Rest 9 sec @ 150% (150w)
  • 11 sec @ 83% (83w)
  • Rest 5 sec @ 125% (125w)
  • 10 sec
  • Rest 3 sec @ 188% (188w)
  • 3 sec @ 308% (308w)
  • Rest 6 sec @ 67% (67w)
  • 19 sec @ 83% (83w)
  • Rest 5 sec
  • 3 sec @ 146% (146w)
  • Rest 5 sec @ 96% (96w)
  • 3 sec @ 179% (179w)
  • Rest 3 sec @ 133% (133w)
  • 4 sec @ 167% (167w)
  • Rest 5 sec @ 83% (83w)
  • 10 sec @ 117% (117w)
  • Rest 6 sec @ 94% (94w)
  • 4 sec @ 167% (167w)
  • Rest 30 sec @ 98% (98w)
  • 5 sec @ 125% (125w)
  • Rest 3 sec @ 156% (156w)
  • 6 sec @ 117% (117w)
  • Rest 22 sec @ 154% (154w)
  • 13 sec @ 117% (117w)
  • Rest 3 sec @ 157% (157w)
  • 6 sec @ 79% (79w)
  • Rest 6 sec
  • 2 sec @ 125% (125w)
  • Rest 5 sec @ 63% (63w)
  • 23 sec @ 104% (104w)
  • Rest 17 sec @ 142% (142w)
  • 24 sec @ 96% (96w)
  • Rest 3 sec @ 63% (63w)
  • 10 sec @ 154% (154w)
  • Rest 2 sec @ 233% (233w)
  • 3 sec @ 75% (75w)
  • 2 sec @ 121% (121w)
  • 3 sec @ 67% (67w)
  • 3 sec @ 142% (142w)
  • 5 sec @ 104% (104w)
  • Rest 5 sec @ 167% (167w)
  • 5 sec @ 58% (58w)
  • 6 sec @ 117% (117w)
  • Rest 9 sec @ 58% (58w)
  • 3 sec @ 117% (117w)
  • 6 sec @ 50% (50w)
  • Rest 3 sec @ 208% (208w)
  • 9 sec @ 113% (113w)
  • Rest 5 sec @ 92% (92w)
  • 3 sec @ 146% (146w)
  • Rest 3 sec @ 83% (83w)
  • Rest 3 sec @ 208% (208w)
  • Rest 4 sec @ 104% (104w)
  • Rest 19 sec @ 50% (50w)
  • Rest 5 sec @ 208% (208w)
  • Rest 12 sec @ 75% (75w)
  • Rest 3 sec @ 125% (125w)
  • 19 sec @ 90% (90w)
  • Rest 12 sec @ 146% (146w)
  • 3 sec @ 233% (233w)
  • Rest 7 sec @ 90% (90w)
  • 15 sec @ 31% (31w)
  • Rest 12 sec @ 71% (71w)
  • 9 sec @ 113% (113w)
  • Rest 6 sec @ 142% (142w)
  • Rest 14 sec @ 63% (63w)
  • Rest 20 sec @ 21% (21w)
  • Rest 10 sec @ 63% (63w)
  • 3 sec @ 108% (108w)
  • Rest 18 sec @ 79% (79w)
  • 22 sec @ 121% (121w)
  • Rest 3 sec @ 188% (188w)
  • 20 sec @ 177% (177w)
  • Rest 5 sec @ 21% (21w)
  • 3 sec @ 200% (200w)
  • Rest 1:2 min @ 63% (63w)
  • 3 sec @ 177% (177w)
  • Rest 15 sec @ 83% (83w)
  • 3 sec @ 179% (179w)
  • 6 sec @ 108% (108w)
  • Rest 3 sec @ 144% (144w)
  • 3 sec @ 83% (83w)
  • Rest 3 sec @ 188% (188w)
  • 5 sec @ 58% (58w)
  • Rest 7 sec
  • 3 sec @ 117% (117w)
  • Rest 12 sec @ 31% (31w)
  • 7 sec @ 113% (113w)
  • Rest 3 sec @ 242% (242w)
  • 6 sec @ 21% (21w)
  • Rest 3 sec @ 104% (104w)
  • 15 sec @ 21% (21w)
  • Rest 3 sec @ 104% (104w)
  • 12 sec @ 21% (21w)
  • Rest 3 sec @ 104% (104w)
  • 6 sec @ 21% (21w)
  • 9 sec @ 67% (67w)
  • Rest 5 sec
  • 3 sec @ 167% (167w)
  • Rest 14 sec @ 17% (17w)
  • 3 sec @ 221% (221w)
  • Rest 3 sec
  • 3 sec @ 133% (133w)
  • Rest 9 sec @ 67% (67w)
  • 3 sec @ 104% (104w)
  • 5 sec
  • 6 sec @ 50% (50w)
  • 14 sec @ 125% (125w)
  • 7 sec @ 138% (138w)
  • 15 sec @ 104% (104w)
  • 3 sec @ 146% (146w)
  • 15 sec @ 104% (104w)
  • 3 sec @ 154% (154w)
  • 6 sec @ 133% (133w)
  • 23 sec @ 115% (115w)
  • 6 sec @ 175% (175w)
  • 4 sec @ 50% (50w)
  • 5 sec @ 83% (83w)
  • 3 sec @ 192% (192w)
  • 2 sec @ 42% (42w)
  • 2 sec @ 146% (146w)
  • 2 sec @ 42% (42w)
  • 1 sec @ 138% (138w)
  • 22 sec @ 46% (46w)
  • 10 sec @ 10% (10w)
  • 10 sec @ 67% (67w)
  • 17 sec @ 117% (117w)
  • 13 sec @ 83% (83w)
  • 24 sec @ 94% (94w)
  • 1 sec @ 117% (117w)
  • 3 sec @ 163% (163w)
  • 3 sec @ 121% (121w)
  • 12 sec @ 54% (54w)
  • 3 sec @ 96% (96w)
  • 5 sec @ 138% (138w)
  • 3 sec @ 104% (104w)
  • 13 sec @ 13% (13w)
  • 3 sec @ 163% (163w)
  • 8 sec @ 94% (94w)
  • 3 sec @ 177% (177w)
  • 5 sec @ 125% (125w)
  • 3 sec @ 177% (177w)
  • 3 sec @ 125% (125w)
  • 20 sec
  • 34 sec @ 83% (83w)
  • 22 sec @ 96% (96w)
  • 17 sec @ 125% (125w)
  • 7 sec @ 240% (240w)
  • 3 sec @ 63% (63w)
  • 3 sec @ 260% (260w)
  • 3 sec @ 63% (63w)
  • 7 sec @ 90% (90w)
  • 10 sec @ 42% (42w)
  • 19 sec
  • 16 sec @ 58% (58w)
  • 3 sec @ 108% (108w)
  • 3 sec @ 63% (63w)
  • 3 sec @ 96% (96w)
  • 3 sec @ 146% (146w)
  • 13 sec @ 54% (54w)
  • 12 sec @ 100% (100w)
  • 24 sec
  • 19 sec @ 42% (42w)
  • 3 sec @ 100% (100w)
  • 4 sec @ 188% (188w)
  • 3 sec @ 115% (115w)
  • 5 sec @ 283% (283w)
  • 3 sec @ 135% (135w)
  • 3 sec @ 208% (208w)
  • 3 sec @ 135% (135w)
  • 4 sec @ 204% (204w)
  • 13 sec @ 58% (58w)
  • 3 sec @ 121% (121w)
  • 24 sec @ 79% (79w)
  • 10 sec @ 271% (271w)