Anaerobic

Intensity Slide

  • Cycling
  • 1h 35mTime
  • 99Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This workout features a punishing main set of 2 × 5 minutes at 106% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or a hard group ride.

richardjanssen

Workout structure

  • Warm-Up 5 min @ 40% (40w)
  • Warm-Up 5 min @ 56-75% (56-75w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 7X
    • 15 sec @ 175% (175w)
    • 45 sec @ 40% (40w)
  • 15 sec @ 175% (175w)
  • 10 min @ 40% (40w)
  • 5X
    • 1 min @ 123% (123w)
    • 2 min @ 40% (40w)
  • 1 min @ 123% (123w)
  • 10 min @ 40% (40w)
  • 2X
    • 5 min @ 106% (106w)
    • 6 min @ 40% (40w)
  • 5 min @ 106% (106w)
  • 10 min @ 40% (40w)