Anaerobic

Strength W1D2

  • Cycling
  • 54mTime
  • 36Stress
  • 0.63Intensity
  • 55Popularity

About this workout

This workout features short, explosive efforts with 9 x 10 seconds at 160.1% FTP to build your raw sprinting power and lactate tolerance. Perfect for enhancing your kick to close gaps in races or during intense group ride sprints, this session is a must for developing that top-end punch.

Gustavo Ugarte

Workout structure

  • 6 min @ 39-60% (39-60w) 85 rpm
  • 4 min @ 60-75% (60-75w) 95 rpm
  • 3 min @ 75-85% (75-85w) 100 rpm
  • 5 min @ 53% (53w) 85 rpm
  • 5X
    • 10 sec @ 160% (160w)
    • Rest 1:50 min @ 53% (53w) 85 rpm
  • 8 min @ 53% (53w) 85 rpm
  • 4X
    • 10 sec @ 160% (160w)
    • Rest 1:50 min @ 53% (53w) 85 rpm
  • 10 sec @ 160% (160w)
  • Rest 10 min @ 60-40% (60-40w)