Anaerobic

HIDIT Vaccari & col; doi: 10.1007/s00421-020-04463-w

  • Cycling
  • 1h 10mTime
  • 97Stress
  • 0.91Intensity
  • 132Popularity

About this workout

This brutal anaerobic workout features two sets of 5×30 seconds at 121% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for race-day scenarios or sharpening your acceleration for those gnarly attacks on group rides, it's a must-try for any serious cyclist looking to push their limits with HIDIT training.

Kepler

Workout structure

  • 5 min @ 45% (45w) 80-90 rpm
  • 1 min @ 55% (55w) 85-95 rpm
  • 1 min @ 60% (60w) 90-100 rpm
  • 1 min @ 75% (75w) 90-100 rpm
  • 1 min @ 80% (80w) 90-100 rpm
  • 1 min @ 85% (85w) 90-100 rpm
  • 1 min @ 95% (95w) 90-100 rpm
  • 1 min @ 100% (100w) 90-100 rpm
  • 2 min @ 45% (45w) 80-90 rpm
  • 2X
    • 15 sec @ 95% (95w) 120-130 rpm
    • 1 min @ 45% (45w) 80-90 rpm
  • 15 sec @ 95% (95w) 120-130 rpm
  • 3:15 min @ 45% (45w) 80-90 rpm
  • 3 min @ 121% (121w)
  • 2 min @ 85% (85w)
  • 2 min @ 121% (121w)
  • 1:20 min @ 85% (85w)
  • 1 min @ 121% (121w)
  • 40 sec @ 85% (85w)
  • 40 sec @ 121% (121w)
  • 27 sec @ 85% (85w)
  • 5X
    • 30 sec @ 121% (121w)
    • 20 sec @ 85% (85w)
  • 10 min @ 45% (45w)
  • 3 min @ 121% (121w)
  • 2 min @ 85% (85w)
  • 2 min @ 121% (121w)
  • 1:20 min @ 85% (85w)
  • 1 min @ 121% (121w)
  • 40 sec @ 85% (85w)
  • 40 sec @ 121% (121w)
  • 27 sec @ 85% (85w)
  • 5X
    • 30 sec @ 121% (121w)
    • 20 sec @ 85% (85w)
  • 10 min @ 45% (45w)