anaerobic

Endurance with 8-second Bursts

  • Cycling
  • 2h 53mTime
  • 216Stress
  • 0.86Intensity
  • 75Popularity

About this workout

This workout combines solid endurance with short, savage 8-second bursts at 150% FTP, mimicking the demands of surges in group rides or racing scenarios. It's perfect for building your kick to close gaps while developing lactate tolerance and raw sprinting power.

guybikepm

Workout structure

  • 15 min @ 56-75% (56-75w)
  • 20 min @ 75-85% (75-85w)
  • 48 sec @ 150% (150w)
  • 15 min @ 75-85% (75-85w)
  • 4X
    • 48 sec @ 150% (150w)
    • 10 min @ 75-85% (75-85w)
  • 2X
    • 48 sec @ 150% (150w)
    • 15 min @ 75-85% (75-85w)
  • 48 sec @ 150% (150w)
  • 20 min @ 75-85% (75-85w)
  • 48 sec @ 150% (150w)
  • 15 min @ 75-85% (75-85w)
  • 48 sec @ 150% (150w)
  • 10 min @ 75-56% (75-56w)