Anaerobic

High-Intensity Bike Wake-Up by Trevor Connor

  • Cycling
  • 1h 26mTime
  • 109Stress
  • 0.87Intensity
  • 91Popularity

About this workout

This workout features a demanding main set of 10 all-out 30-second efforts at 180% FTP, perfect for building those explosive kicks to close gaps during races or group rides. It's a punishing yet effective way to boost your raw sprinting power and lactate tolerance when you need a hard wake-up call for your legs.

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Workout structure

  • 5 min @ 35-50% (35-50w)
  • 10X
    • 6 min @ 65% (65w)
    • Rest 30 sec @ 180% (180w)
  • 6X
    • 30 sec @ 60% (60w)
    • Rest 30 sec @ 130% (130w)
  • 10 min @ 60% (60w)