Anaerobic

Extensive anaerobic - FRC

  • Cycling
  • 58mTime
  • 102Stress
  • 1.02Intensity
  • 176Popularity

About this workout

This brutal anaerobic workout, featuring 8 × 40 seconds at 120% FTP, is designed to build the kick you need to close gaps and develop raw sprinting power for those critical moments in races. Perfect for sharpening your top-end punch, it fits seamlessly into your training regimen before a big event or to elevate your performance on group rides.

matthieudelcourt

Workout structure

  • Warm-Up 10 min @ 25-80% (25-80w)
  • Active 3 min @ 81% (81w)
  • Active 2 min @ 55% (55w)
  • Active 1 min @ 80% (80w)
  • 5X
    • Active 40 sec @ 120-200% (120-200w)
    • Active 10 sec @ 200% (200w)
    • Active 3 min @ 55% (55w)
  • Active 40 sec @ 120-200% (120-200w)
  • Active 10 sec @ 200% (200w)
  • Active 3 min @ 56% (56w)
  • 3X
    • Active 40 sec @ 120-200% (120-200w)
    • Active 10 sec @ 200% (200w)
    • Active 3 min @ 55% (55w)
  • Active 40 sec @ 120-200% (120-200w)
  • Active 10 sec @ 200% (200w)
  • Cooldown 7 min @ 56-25% (56-25w)