Anaerobic

GCN 45 min Un-Paced

  • Cycling
  • 45mTime
  • 60Stress
  • 0.89Intensity
  • 45Popularity

About this workout

This GCN 45 min Un-Paced workout features brutal intervals of 2 × 3 min at 115% FTP, pushing your anaerobic capacity to the limit. Ideal for building the kick needed to close gaps in group rides or unleash a powerful sprint during races, it’s a high-intensity session that sharpens your top-end punch.

Roxystar

Workout structure

  • 3:5 min @ 30-40% (30-40w)
  • 2 min @ 40-50% (40-50w)
  • 1 min @ 35-45% (35-45w)
  • 2 min @ 50-60% (50-60w)
  • 3 min @ 60-70% (60-70w)
  • 30 sec @ 115-125% (115-125w)
  • 30 sec @ 30-40% (30-40w)
  • 2 min @ 40-50% (40-50w)
  • 3 min @ 60-70% (60-70w)
  • 2 min @ 35-45% (35-45w)
  • 1 min @ 70-80% (70-80w)
  • 2X
    • 3 min @ 115-145% (115-145w)
    • 4 min @ 30-40% (30-40w)
  • 3 min @ 115-145% (115-145w)
  • 2 min @ 30-40% (30-40w)
  • 2 min @ 40-50% (40-50w)
  • 2 min @ 80-90% (80-90w)
  • 2:3 min @ 30-40% (30-40w)