Anaerobic

Gran Fondo - S4 D1 Tempo To sprints

  • Cycling
  • 50mTime
  • 62Stress
  • 0.86Intensity
  • 20Popularity

About this workout

This workout combines tempo efforts with explosive 30-second sprints to build your anaerobic capacity, perfect for those moments when you need to unleash power in rolling or hill sprints. It's designed to enhance your raw sprinting ability and lactate tolerance, making you more formidable during group rides or races.

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Workout structure

  • 5 min @ 50% (50w)
  • 5X
    • 30 sec @ 65% (65w)
    • Rest 30 sec @ 80% (80w)
  • 3 min @ 50% (50w)
  • 10 min @ 81% (81w)
  • 1 min @ 150% (150w)
  • 1 min @ 50% (50w)
  • 30 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 200% (200w)
  • 45 sec @ 50% (50w)
  • 10 sec @ 200% (200w)
  • 5 min @ 50% (50w)
  • 10 min @ 81% (81w)
  • 1 min @ 150% (150w)
  • 1 min @ 50% (50w)
  • 30 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 200% (200w)
  • 45 sec @ 50% (50w)
  • 10 sec @ 200% (200w)
  • 3:40 min @ 50-47% (50-47w)