Anaerobic

Gendarme +5

  • Cycling
  • 1hTime
  • 85Stress
  • 0.92Intensity
  • 90Popularity

About this workout

Gendarme +5 is a gnarly anaerobic workout that packs a punch with 2 sets of 24 short, intense efforts at 130% FTP, perfect for building the kick needed to close gaps in races or group rides. This session is essential for developing raw sprinting power and lactate tolerance, making it a go-to for those seeking to boost their top-end performance.

SooMK

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 12 sec @ 130% (130w)
  • 48 sec @ 40% (40w)
  • 18 sec @ 130% (130w)
  • 42 sec @ 40% (40w)
  • 24 sec @ 130% (130w)
  • 3:36 min @ 40% (40w)
  • 24X
    • 30 sec @ 130% (130w)
    • 20 sec @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 5:30 min @ 40% (40w)
  • 24X
    • 30 sec @ 130% (130w)
    • 20 sec @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 3:30 min @ 40-30% (40-30w)