Anaerobic

GCN 25 min Don't get Dropped

  • Cycling
  • 25mTime
  • 36Stress
  • 0.93Intensity
  • 200Popularity

About this workout

This GCN 25-minute workout is a hard-hitting anaerobic session designed to build your kick and lactate tolerance with 5×60 seconds at 95% FTP. Perfect for those moments when you need to close gaps in a race or keep pace during a group ride, it’s a must-do for developing that top-end punch.

Roxystar

Workout structure

  • 2:2 min @ 40-50% (40-50w)
  • 1 min @ 50-60% (50-60w)
  • 1 min @ 40-50% (40-50w)
  • 1 min @ 90-95% (90-95w)
  • 1 min @ 95-105% (95-105w)
  • 30 sec @ 110-120% (110-120w)
  • 30 sec @ 75-85% (75-85w)
  • 30 sec @ 120-130% (120-130w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 25-30% (25-30w)
  • 1 min @ 90-95% (90-95w)
  • 1 min @ 95-105% (95-105w)
  • 30 sec @ 110-120% (110-120w)
  • 30 sec @ 75-85% (75-85w)
  • 30 sec @ 120-130% (120-130w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 25-30% (25-30w)
  • 4 min @ 85-95% (85-95w)
  • 30 sec @ 120-130% (120-130w)
  • 30 sec @ 170-180% (170-180w)
  • 2 min @ 75-85% (75-85w)
  • 1 min @ 95-105% (95-105w)
  • 2 min @ 25-30% (25-30w)