anaerobic

EPIL SW SPOT 3x 20''@200% +2×13'@90 %

  • Cycling
  • 1h 6mTime
  • 91Stress
  • 0.99Intensity
  • 30Popularity

About this workout

This savage workout cranks your anaerobic power with 3x20 seconds at a blistering 200% FTP, punctuated by short recoveries, simulating the explosive efforts needed in race kicks and breakaways. Perfect for developing that top-end punch to close gaps during hard-fought group rides or competitive events.

Velo

Workout structure

  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 50% (50w)
  • 3X
    • 10 sec @ 200% (200w)
    • 50 sec @ 50% (50w)
  • 30 sec @ 55% (55w)
  • 30 sec @ 50% (50w)
  • 1 min @ 88% (88w)
  • 3X
    • 20 sec @ 200% (200w)
    • 20 sec @ 50% (50w)
  • 13 min @ 90% (90w)
  • 5 min @ 60% (60w)
  • 3X
    • 20 sec @ 200% (200w)
    • 20 sec @ 50% (50w)
  • 13 min @ 90% (90w)
  • 2 min @ 50% (50w)
  • 5X
    • 3 min @ 75% (75w)
    • 1 min @ 50% (50w)
  • 1 min @ 50% (50w)