Anaerobic

Extra Long Warm Up - 30 Minutes

  • Cycling
  • 30mTime
  • 27Stress
  • 0.73Intensity
  • 90Popularity

About this workout

Get your legs firing with this extra-long warm-up that includes explosive 10-second efforts at 200% FTP, perfect for sharpening your anaerobic kick before a hard effort like a group ride or race. It's a solid prelude to more intense training sessions, setting you up nicely for those gnarly 30/15 intervals or sweet spot work later on.

sdobrowolski

Workout structure

  • Active 1 min @ 45% (45w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 55% (55w)
  • Active 1:30 min @ 60% (60w)
  • Active 1:30 min @ 70% (70w)
  • Active 1:30 min @ 75% (75w)
  • Active 1:30 min @ 80% (80w)
  • Active 1 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • Active 5 min @ 70% (70w)
  • Active 10 sec @ 200% (200w)
  • Active 2 min @ 45% (45w)
  • Active 8 sec @ 200% (200w)
  • Active 2 min @ 45% (45w)
  • Active 6 sec @ 200% (200w)
  • Active 3:36 min @ 40% (40w)