Anaerobic

Hard Starts #1

  • Cycling
  • 58mTime
  • 73Stress
  • 0.87Intensity
  • 40Popularity

About this workout

This session features hard starts with 2×4 minutes at 105% FTP, pushing your limits to build the kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your legs before a race or ramping up for a group ride sprint finish, this workout is a classic for developing anaerobic capacity.

BigKev

Workout structure

  • 1:15 min @ 45% (45w)
  • 1:15 min @ 54% (54w)
  • 1:15 min @ 61% (61w)
  • 1:15 min @ 70% (70w)
  • 2X
    • 10 sec @ 175% (175w)
    • 50 sec @ 50% (50w)
  • 1 min @ 50% (50w)
  • 3 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 1 min @ 109% (109w)
  • 2 min @ 50% (50w)
  • 3 min @ 100% (100w)
  • 3 min @ 50% (50w)
  • 2X
    • 30 sec @ 140% (140w)
    • 3:30 min @ 105% (105w)
    • 3:30 min @ 91% (91w)
    • 5 min @ 55% (55w)
  • 30 sec @ 140% (140w)
  • 3:30 min @ 105% (105w)
  • 3:30 min @ 91% (91w)
  • 5 min @ 50% (50w)