Anaerobic

GCN 45 min Sandwhich MAX

  • Cycling
  • 45mTime
  • 66Stress
  • 0.94Intensity
  • 100Popularity

About this workout

This GCN 45 min Sandwich MAX workout is a gnarly anaerobic session designed to build your kick for closing gaps and boosting your sprinting power with high-intensity 30-second efforts at 135% FTP. Perfect for those looking to enhance their race-day punch or add some savage intervals to their training arsenal.

Roxystar

Workout structure

  • Warm-Up 5:3 min @ 50-55% (50-55w)
  • 2 min @ 115-125% (115-125w)
  • Cooldown 1 min @ 95-105% (95-105w)
  • 2 min @ 115-125% (115-125w)
  • 30 sec @ 25-30% (25-30w)
  • 1 min @ 115-125% (115-125w)
  • 2 min @ 95-105% (95-105w)
  • 1 min @ 115-125% (115-125w)
  • 5 min @ 25-30% (25-30w)
  • 10 min @ 95-105% (95-105w)
  • 2 min @ 25-30% (25-30w)
  • 5 min @ 95-105% (95-105w)
  • 2X
    • 30 sec @ 135-145% (135-145w)
    • 30 sec @ 25-30% (25-30w)
  • 2 min @ 95-105% (95-105w)
  • 30 sec @ 135-145% (135-145w)
  • 4 min @ 25-30% (25-30w)