Anaerobic

High_cadence_THRESHOLD_endurance

  • Cycling
  • 1h 55mTime
  • 123Stress
  • 0.80Intensity
  • 15Popularity

About this workout

This brutal workout features short bursts at 150% FTP, designed to build your kick and lactate tolerance for when you need to close gaps in races or push through tough climbs. Perfect for enhancing your anaerobic capacity, it's a solid choice for sharpening your top-end punch while preparing for those intense race moments.

DaveAlbert

Workout structure

  • 15 min @ 40-90% (40-90w)
  • 1 min @ 40% (40w)
  • 1 min @ 100% (100w) 100 rpm
  • 1 min @ 40% (40w)
  • 45 sec @ 105% (105w) 105 rpm
  • 1 min @ 40% (40w)
  • 30 sec @ 110% (110w) 110 rpm
  • 2 min @ 40% (40w)
  • 3 min @ 100% (100w) 95 rpm
  • 2 min @ 105% (105w) 90 rpm
  • 1 min @ 110% (110w) 95 rpm
  • 3 min @ 40% (40w)
  • 3 min @ 100% (100w) 100 rpm
  • 2 min @ 105% (105w)
  • 1 min @ 110% (110w) 100 rpm
  • 3 min @ 40% (40w)
  • 3 min @ 100% (100w) 105 rpm
  • 2 min @ 105% (105w)
  • 1 min @ 110% (110w) 105 rpm
  • 3 min @ 40% (40w)
  • 3 min @ 100% (100w) 110 rpm
  • 2 min @ 105% (105w)
  • 1 min @ 110% (110w) 110 rpm
  • 5 min @ 40% (40w)
  • 4:45 min @ 65% (65w) 1%
  • 15 sec @ 150% (150w) 1%
  • 4:45 min @ 65% (65w) 2%
  • 15 sec @ 150% (150w) 2%
  • 4:45 min @ 65% (65w) 0%
  • 15 sec @ 150% (150w) 0%
  • 4:45 min @ 65% (65w) 3%
  • 15 sec @ 150% (150w)
  • 4:45 min @ 65% (65w) 0%
  • 15 sec @ 150% (150w) 4%
  • 4:45 min @ 65% (65w)
  • 15 sec @ 150% (150w)
  • 4:45 min @ 65% (65w) 2%
  • 15 sec @ 150% (150w) 2%
  • 4:45 min @ 65% (65w) 3%
  • 15 sec @ 150% (150w) 3%
  • 4:45 min @ 65% (65w) 4%
  • 15 sec @ 150% (150w) 4%
  • 4:45 min @ 65% (65w)
  • 15 sec @ 150% (150w)
  • 4:45 min @ 65% (65w)