Gendarme +10

• Cycling
• 1h 30mTime
• 117Stress
• 0.88Intensity
• 50Popularity

About this workout

Gendarme +10 is a brutal anaerobic workout featuring 3 sets of 23 explosive 30-second efforts at 125% FTP, perfect for building that top-end punch needed for closing gaps and launching breakaways. This session is a must for those looking to enhance their sprinting power and lactate tolerance, making it a staple in your training arsenal.

Workout structure

• 6 min @ 50-65% (50-65w)
• 12 sec @ 125% (125w)
• 48 sec @ 40% (40w)
• 18 sec @ 125% (125w)
• 42 sec @ 40% (40w)
• 24 sec @ 125% (125w)
• 42 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 3:54 min @ 40% (40w)
• 23X
  • 30 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 6 min @ 40% (40w)
• 23X
  • 30 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 6 min @ 40% (40w)
• 23X
  • 30 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 5:30 min @ 40-30% (40-30w)