Anaerobic

FTP Builder_Week 1_Day 2

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

About this workout

This workout features short, explosive efforts at 160% FTP with 10-second sprints designed to build your kick for closing gaps and enhancing sprinting power. Perfect for those looking to add some punch to their mid-week training, this session will boost your anaerobic capacity while keeping recovery in check.

acarlux

Workout structure

  • 6 min @ 40-60% (40-60w) 85 rpm
  • 4 min @ 60-75% (60-75w) 90 rpm
  • 3 min @ 75-85% (75-85w) 100 rpm
  • 5 min @ 53% (53w) 85 rpm
  • 5X
    • 10 sec @ 160% (160w)
    • 1:50 min @ 53% (53w) 85 rpm
  • 8 min @ 53% (53w) 85 rpm
  • 4X
    • 10 sec @ 160% (160w)
    • 1:50 min @ 53% (53w) 85 rpm
  • 10 sec @ 160% (160w)
  • 10 min @ 60-40% (60-40w) 85 rpm