Anaerobic

Gazump 90 + Sprints

  • Cycling
  • 1h 30mTime
  • 64Stress
  • 0.65Intensity
  • 15Popularity

About this workout

This workout features high-intensity rolling sprints that pack a punch with 5 seconds at 100% FTP, perfect for building the anaerobic kick needed to close gaps during critical moments in races. A great choice for improving raw sprinting power and lactate tolerance, it’s ideal for those looking to elevate their performance in group rides or competitive situations.

Sir K

Workout structure

  • Warm-Up 7 min @ 40% (40w)
  • Warm-Up 3 min @ 60% (60w)
  • 1 min @ 46% (46w)
  • 3X
    • 3 min @ 69% (69w)
    • 3 min @ 60% (60w)
  • 3 min @ 69% (69w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 1 min @ 51% (51w)
  • 3 min @ 60% (60w)
  • 3 min @ 69% (69w)
  • 3 min @ 60% (60w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 3 min @ 69% (69w)
  • 30 sec @ 44% (44w)
  • 3 min @ 60% (60w)
  • 4 min @ 69% (69w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 3 min @ 60% (60w)
  • 3 min @ 69% (69w)
  • 3 min @ 60% (60w)
  • 1 min @ 51% (51w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 3 min @ 69% (69w)
  • 3 min @ 60% (60w)
  • 4 min @ 69% (69w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 3 min @ 60% (60w)
  • 3 min @ 69% (69w)
  • 3 min @ 60% (60w)
  • 1:51 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)