Anaerobic

Día 3

  • Cycling
  • 57mTime
  • 64Stress
  • 0.82Intensity
  • 35Popularity

About this workout

This workout features a tough main set of 5 intervals at 83% FTP, pushing your limits to build that kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your anaerobic capacity ahead of hard group rides or race-day sprints, it's a great addition to your training arsenal.

jpatanegra

Workout structure

  • 3 min @ 30-55% (30-55w)
  • 8 min @ 50-75% (50-75w)
  • 1 min @ 60% (60w) 100 rpm
  • 1 min @ 100% (100w) 90 rpm
  • 1 min @ 60% (60w) 100 rpm
  • 45 sec @ 110% (110w) 90 rpm
  • 1 min @ 60% (60w) 100 rpm
  • 30 sec @ 120% (120w) 90 rpm
  • 3:45 min @ 60% (60w)
  • 5X
    • 7 sec @ 200% (200w)
    • 1:28 min @ 83% (83w)
  • 7 sec @ 200% (200w)
  • 4:58 min @ 55% (55w)
  • 30 sec @ 86% (86w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 89% (89w)
  • 30 sec @ 102% (102w)
  • 30 sec @ 92% (92w)
  • 30 sec @ 99% (99w)
  • 30 sec @ 95% (95w)
  • 2X
    • 30 sec @ 96% (96w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 93% (93w)
  • 30 sec @ 98% (98w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 101% (101w)
  • 30 sec @ 87% (87w)
  • 30 sec @ 104% (104w)
  • 5 min @ 55% (55w)
  • 1:36 min @ 85-95% (85-95w)
  • 1:36 min @ 88-98% (88-98w)
  • 1:36 min @ 91-100% (91-100w)
  • 1:36 min @ 94-102% (94-102w)
  • 1:36 min @ 97-104% (97-104w)
  • 3 min @ 60-30% (60-30w)