Anaerobic

Guard +1 104 0.91 1:15

Cycling
1h 15mTime
105Stress
0.91Intensity
20Popularity

About this workout

This workout features a punishing main set of 28 repetitions of 50 seconds at 107% FTP, designed to build your kick for closing gaps and improve raw sprinting power. Perfect for sharpening your top-end punch in races or group rides, it’s a classic choice for cyclists looking to enhance their anaerobic capacity.

kmswang

Workout structure

2:30 min @ 50% (50w)
2:30 min @ 70% (70w)
3 min @ 90% (90w)
1 min @ 40% (40w)
8 sec @ 150% (150w)
52 sec @ 40% (40w)
8 sec @ 160% (160w)
52 sec @ 40% (40w)
8 sec @ 180% (180w)
52 sec @ 40% (40w)
8 sec @ 200% (200w)
2:52 min @ 40% (40w)
52 sec @ 107% (107w)
8 sec @ 150% (150w)
52 sec @ 107% (107w)
8 sec @ 160% (160w)
52 sec @ 107% (107w)
8 sec @ 180% (180w)
52 sec @ 107% (107w)
8 sec @ 200% (200w)
5 min @ 40% (40w)
52 sec @ 107% (107w)
8 sec @ 150% (150w)
52 sec @ 107% (107w)
8 sec @ 160% (160w)
52 sec @ 107% (107w)
8 sec @ 180% (180w)
52 sec @ 107% (107w)
8 sec @ 200% (200w)
5 min @ 40% (40w)
52 sec @ 107% (107w)
8 sec @ 150% (150w)
52 sec @ 107% (107w)
8 sec @ 160% (160w)
52 sec @ 107% (107w)
8 sec @ 180% (180w)
52 sec @ 107% (107w)
8 sec @ 200% (200w)
5 min @ 40% (40w)
52 sec @ 107% (107w)
8 sec @ 150% (150w)
52 sec @ 107% (107w)
8 sec @ 160% (160w)
52 sec @ 107% (107w)
8 sec @ 180% (180w)
52 sec @ 107% (107w)
8 sec @ 200% (200w)
5 min @ 40% (40w)
52 sec @ 107% (107w)
8 sec @ 150% (150w)
52 sec @ 107% (107w)
8 sec @ 160% (160w)
52 sec @ 107% (107w)
8 sec @ 180% (180w)
52 sec @ 107% (107w)
8 sec @ 200% (200w)
5 min @ 40% (40w)
52 sec @ 107% (107w)
8 sec @ 150% (150w)
52 sec @ 107% (107w)
8 sec @ 160% (160w)
52 sec @ 107% (107w)
8 sec @ 180% (180w)
52 sec @ 107% (107w)
8 sec @ 200% (200w)
5 min @ 40% (40w)
52 sec @ 107% (107w)
8 sec @ 150% (150w)
52 sec @ 107% (107w)
8 sec @ 160% (160w)
52 sec @ 107% (107w)
8 sec @ 180% (180w)
52 sec @ 107% (107w)
8 sec @ 200% (200w)
2 min @ 40-30% (40-30w)