Anaerobic

GPLAMA warm up- 5x5 SR kd 55 / 2min rest - 20min rozjazd

  • Cycling
  • 1h 29mTime
  • 91Stress
  • 0.78Intensity
  • 60Popularity

About this workout

This British Cycling warm-up features 5x5 intervals that push your anaerobic limits with sustained efforts at 92.9% FTP, perfect for building the kick needed to close gaps and develop raw sprinting power. Integrate this workout into your routine to boost lactate tolerance and prepare for those savage race kicks or group ride sprints.

pcpiter

Workout structure

  • Warm-Up 5 min @ 60% (60w) 90 rpm
  • 5 min @ 85% (85w) 90 rpm
  • Cooldown 2:30 min @ 60% (60w) 90 rpm
  • 1 min @ 101% (101w) 90 rpm
  • 2:30 min @ 60% (60w) 90 rpm
  • 4X
    • 10 sec @ 150% (150w) 90 rpm
    • 25 sec @ 60% (60w) 90 rpm
  • 10 sec @ 150% (150w) 90 rpm
  • 3 min @ 48% (48w) 90 rpm
  • 10 min @ 84% (84w) 60 rpm
  • 3 min @ 48% (48w) 90 rpm
  • 4X
    • 5 min @ 93% (93w) 60 rpm 8%
    • 2 min @ 48% (48w) 90 rpm
  • 5 min @ 93% (93w) 90 rpm 8%
  • 2 min @ 48% (48w)
  • 20 min @ 58% (58w) 8%