Anaerobic

GC Coaching's Ham Sandwich

  • Cycling
  • 57mTime
  • 67Stress
  • 0.84Intensity
  • 550Popularity

About this workout

GC Coaching's Ham Sandwich serves up a brutal anaerobic workout with 2 sets of 4 × 2 min efforts that will build your sprinting power and lactate tolerance. Perfect for refining your top-end punch before race day or closing gaps in a hard group ride.

DJByrne

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 45% (45w)
  • 1 min @ 49% (49w)
  • 1 min @ 52% (52w)
  • 1 min @ 56% (56w)
  • 1 min @ 59% (59w)
  • 1 min @ 63% (63w)
  • 1 min @ 66% (66w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 110% (110w)
  • 2 min @ 50% (50w)
  • 30 sec @ 69% (69w)
  • 4X
    • 2 min @ 88% (88w)
    • 30 sec @ 110% (110w)
  • 30 sec @ 69% (69w)
  • 2:30 min @ 50% (50w)
  • 5X
    • 30 sec @ 130% (130w)
    • 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 5X
    • 30 sec @ 130% (130w)
    • 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 30 sec @ 69% (69w)
  • 4X
    • 2 min @ 88% (88w)
    • 30 sec @ 110% (110w)
  • 48 sec @ 50% (50w)
  • 48 sec @ 43% (43w)
  • 48 sec @ 38% (38w)
  • 48 sec @ 33% (33w)
  • 48 sec @ 25% (25w)