Anaerobic

HLT Happy Hour: Pain Train

  • Cycling
  • 1h 2mTime
  • 79Stress
  • 0.87Intensity
  • 45Popularity

About this workout

This brutal anaerobic workout with 4 x 2 minutes at 103% FTP will build your sprinting power and lactate tolerance, perfect for closing gaps during race kicks or explosive breakaways. Designed to push your limits, it’s a punishing session that will leave you stronger for those hard efforts when it counts.

tomhyde1983

Workout structure

  • Warm-Up 2 min @ 30-50% (30-50w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 70% (70w)
  • 4X
    • Active 1 min @ 60% (60w)
    • Active 30 sec @ 100% (100w)
    • Active 30 sec @ 50% (50w)
  • Active 2 min @ 40% (40w)
  • Active 1 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 100% (100w)
  • Active 2 min @ 80% (80w)
  • Active 1 min @ 87% (87w)
  • Active 1 min @ 92% (92w)
  • Active 1 min @ 97% (97w)
  • Active 1 min @ 102% (102w)
  • Active 2 min @ 45% (45w)
  • 5X
    • Active 1 min @ 105% (105w)
    • Active 30 sec @ 110% (110w)
    • Active 30 sec @ 45% (45w)
  • Active 2 min @ 45% (45w)
  • 4X
    • Active 2 min @ 103% (103w)
    • Rest 30 sec @ 45% (45w)
  • Active 3 min @ 45% (45w)
  • 5X
    • Active 40 sec @ 140% (140w)
    • Rest 30 sec @ 30% (30w)
  • Active 1 min @ 40% (40w)
  • 2X
    • Active 30 sec @ 60% (60w)
    • Active 30 sec @ 70% (70w)
    • Active 30 sec @ 50% (50w)
  • Cooldown 1 min @ 50-30% (50-30w)