Anaerobic

FDF WEEK 3 ZONE 5

  • Cycling
  • 20mTime
  • 32Stress
  • 0.98Intensity
  • 15Popularity

About this workout

This brutal anaerobic workout features intense 20-second efforts at 210% FTP, perfect for building the kick needed to close gaps in a sprint finish or during fierce group ride attacks. It's a great way to develop raw power and lactate tolerance for race day, ensuring you can handle those gnarly surges when it counts.

dagbuis

Workout structure

  • 5 min @ 29-68% (29-68w)
  • 9X
    • 20 sec @ 210% (210w)
    • Rest 45 sec @ 29% (29w)
  • 20 sec @ 210% (210w)
  • Rest 4:55 min @ 68-29% (68-29w)