Anaerobic

GCN Dan Race Winning

  • Cycling
  • 1h 0mTime
  • 76Stress
  • 0.87Intensity
  • 409Popularity

About this workout

This session features a punishing main set of 4×3 minutes at 105% FTP, designed to build the kick needed to close gaps and deliver that top-end punch in races. Perfect for those looking to enhance their anaerobic capacity and boost sprinting power, this workout fits seamlessly into your preparation for high-intensity efforts and competitive group rides.

braddinley

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • 3X
    • Active 1 min @ 75% (75w)
    • Rest 1 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 150% (150w)
    • Active 3 min @ 105% (105w)
    • Active 10 sec @ 150% (150w)
    • Active 4 min @ 50% (50w)
  • Active 30 sec @ 150% (150w)
  • Active 3 min @ 105% (105w)
  • Active 10 sec @ 150% (150w)
  • Cooldown 10 min @ 75-25% (75-25w)