Anaerobic

edk FTP primary workout (liu) 2024.04.01.ver

  • Cycling
  • 1hTime
  • 114Stress
  • 1.07Intensity
  • 20Popularity

About this workout

This workout features a gnarly main set of 2 × 30 seconds at a blistering 152.8% FTP, perfect for developing raw sprinting power and lactate tolerance—essential for those race kicks and closing gaps. It's a classic anaerobic session that will have your legs screaming but will pay off on race day when you need that top-end punch.

david1966

Workout structure

  • 2 min @ 56% (56w)
  • 2 min @ 83% (83w)
  • 1 min @ 97% (97w)
  • 1 min @ 111% (111w)
  • 1 min @ 139% (139w)
  • 2X
    • 1 min @ 69% (69w)
    • 30 sec @ 153% (153w)
  • 2 min @ 69% (69w)
  • 2 min @ 97% (97w)
  • 2 min @ 111% (111w)
  • 1 min @ 125% (125w)
  • 1 min @ 139% (139w)
  • 45 sec @ 167% (167w)
  • 2 min @ 69% (69w)
  • 2 min @ 83% (83w)
  • 2 min @ 97% (97w)
  • 2 min @ 111% (111w)
  • 1 min @ 125% (125w)
  • 1 min @ 139% (139w)
  • 45 sec @ 167% (167w)
  • 2 min @ 69% (69w)
  • 1 min @ 83% (83w)
  • 1 min @ 97% (97w)
  • 1 min @ 111% (111w)
  • 1 min @ 125% (125w)
  • 1 min @ 139% (139w)
  • 45 sec @ 167% (167w)
  • 2 min @ 69% (69w)
  • 1 min @ 83% (83w)
  • 1 min @ 97% (97w)
  • 1 min @ 111% (111w)
  • 1 min @ 125% (125w)
  • 1 min @ 139% (139w)
  • 45 sec @ 167% (167w)
  • 5 min @ 56% (56w)
  • 5 min @ 83% (83w)
  • 5 min @ 69% (69w)