Anaerobic

FTP Test and 1 minute Test

  • Cycling
  • 59mTime
  • 87Stress
  • 0.94Intensity
  • 30Popularity

About this workout

This tough session combines a Kolie Moore FTP test with 1-minute sprints at 113% FTP, perfect for building your raw sprinting power and lactate tolerance. Incorporate this workout to sharpen your anaerobic capacity, essential for closing gaps and making those decisive race kicks.

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Workout structure

  • Active 6 min @ 63% (63w)
  • 2X
    • Active 1 min @ 113% (113w)
    • Active 2 min @ 48% (48w)
  • Active 20 sec @ 240% (240w)
  • Rest 2:40 min @ 48% (48w)
  • Active 20 sec @ 240% (240w)
  • Rest 4:40 min @ 48% (48w)
  • Active 30 sec @ 183% (183w)
  • Active 30 sec @ 210% (210w)
  • Active 8 min @ 55% (55w)
  • Active 5 min @ 95% (95w)
  • Active 5 min @ 100% (100w)
  • Active 5 min @ 103% (103w)
  • Active 2 min @ 105% (105w)
  • Active 2 min @ 107% (107w)
  • Active 1 min @ 115% (115w)
  • Cooldown 10 min @ 58-38% (58-38w)