Anaerobic

1.Tri HIT RampUp, 2x8minx40s130%, Sweetspot10min

  • Cycling
  • 1h 23mTime
  • 94Stress
  • 0.82Intensity
  • 55Popularity

About this workout

This savage workout features two sets of 8 x 40 seconds at 130% FTP, pushing your anaerobic capacity to develop that raw sprinting power and lactate tolerance. Perfect for closing gaps during a race or launching a breakaway, it’s a high-intensity staple that will leave you gasping but stronger for your next effort.

TomH

Workout structure

  • 10 min @ 50% (50w) 90 rpm
  • 3 min @ 65% (65w) 90 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 3 min @ 80% (80w) 90 rpm
  • 3 min @ 85% (85w) 90 rpm
  • 3 min @ 100% (100w) 90 rpm
  • 6 min @ 50% (50w) 85 rpm
  • 8X
    • 40 sec @ 130% (130w) 90 rpm
    • Rest 20 sec @ 50% (50w)
  • 6 min @ 50% (50w) 85 rpm
  • 8X
    • 40 sec @ 130% (130w) 90 rpm
    • Rest 20 sec @ 50% (50w)
  • 10 min @ 50% (50w) 85 rpm
  • 10 min @ 88% (88w) 90 rpm
  • 10 min @ 40% (40w) 85 rpm