Anaerobic

GPLAMA warm up- 2x6 SR / 3min rest + 20min WT co 3:45 - 15sek RCP

  • Cycling
  • 1h 44mTime
  • 101Stress
  • 0.76Intensity
  • 50Popularity

About this workout

This workout features a main set of four brutal 10-second sprints at 150% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for closing gaps in a group ride or powering through race kicks. Pair this with an easy warm-up and you’ve got a solid anaerobic session that will prepare you for those gnarly moments on the bike.

pcpiter

Workout structure

  • Warm-Up 10 min @ 60% (60w) 90 rpm
  • 5 min @ 85% (85w) 90 rpm
  • Cooldown 3 min @ 60% (60w) 90 rpm
  • 1 min @ 101% (101w) 90 rpm
  • 3 min @ 60% (60w) 90 rpm
  • 4X
    • 10 sec @ 150% (150w) 90 rpm
    • 25 sec @ 60% (60w) 90 rpm
  • 10 sec @ 150% (150w) 90 rpm
  • 4 min @ 48% (48w) 90 rpm
  • 5 min @ 68-87% (68-87w) 60 rpm
  • 2 min @ 61% (61w) 90 rpm
  • 5 min @ 68-87% (68-87w) 60 rpm 8%
  • 5 min @ 72% (72w) 90 rpm
  • 2 min @ 56% (56w)
  • 2 min @ 63% (63w)
  • 6 min @ 97% (97w) 60 rpm 8%
  • 3 min @ 58% (58w) 90 rpm
  • 6 min @ 97% (97w) 60 rpm 8%
  • 5 min @ 56% (56w) 90 rpm
  • 3:45 min @ 78% (78w) 90 rpm 8%
  • 15 sec @ 103% (103w)
  • 3:45 min @ 78% (78w) 8%
  • 3X
    • 15 sec @ 103% (103w)
    • 3:45 min @ 78% (78w)
  • 15 sec @ 103% (103w)
  • 15 min @ 63% (63w)