Anaerobic

Hug_short_increase

  • Cycling
  • 1h 25mTime
  • 51Stress
  • 0.60Intensity
  • 30Popularity

About this workout

This short anaerobic workout features five hard 35-second efforts at 80% FTP, ideal for building that explosive kick needed to close gaps or launch a breakaway. It's a perfect addition for those who want to sharpen their raw sprinting power without committing to longer intervals.

the_huggimonster

Workout structure

  • 10 min @ 30-50% (30-50w) 80 rpm
  • 5X
    • 2 min @ 50-60% (50-60w) 90 rpm
    • Rest 1 min @ 60-50% (60-50w)
  • 5X
    • 36 sec @ 80% (80w) 100 rpm
    • Rest 2:24 min @ 50% (50w)
  • 5X
    • 30 sec @ 90% (90w) 105 rpm
    • Rest 2 min @ 50% (50w)
  • 5X
    • 24 sec @ 100% (100w) 110 rpm
    • Rest 1:36 min @ 50% (50w)
  • 5X
    • 18 sec @ 110% (110w) 105 rpm
    • Rest 1:12 min @ 50% (50w)
  • 5X
    • 12 sec @ 120% (120w) 100 rpm
    • Rest 48 sec @ 50% (50w)
  • 5X
    • 12 sec @ 130% (130w) 95 rpm
    • Rest 48 sec @ 50% (50w)
  • 5 min @ 50-30% (50-30w) 90 rpm