Anaerobic

Iron Spring+1

  • Cycling
  • 1h 15mTime
  • 91Stress
  • 0.85Intensity
  • 15Popularity

About this workout

Iron Spring+1 features a hard-hitting main set with two 90-second pushes at 117% FTP, perfect for building the kick to close gaps and developing raw sprinting power. This workout is ideal for sharpening your anaerobic capacity ahead of race day or when you need that top-end punch during intense group rides.

Paul Allan

Workout structure

  • Warm-Up 2:30 min @ 45-55% (45-55w)
  • 6 min @ 60% (60w)
  • Cooldown 7 min @ 65% (65w)
  • 7:30 min @ 70% (70w)
  • 3:30 min @ 55% (55w)
  • 1 min @ 109% (109w)
  • 2 min @ 55% (55w)
  • 1:15 min @ 112% (112w)
  • 2X
    • 2 min @ 55% (55w)
    • 1:30 min @ 117% (117w)
  • 5 min @ 50% (50w)
  • 2 min @ 121% (121w)
  • 2:30 min @ 50% (50w)
  • 2 min @ 127% (127w)
  • 2:30 min @ 50% (50w)
  • 2 min @ 121% (121w)
  • 5 min @ 50% (50w)
  • 2 min @ 121% (121w)
  • 2:30 min @ 50% (50w)
  • 2 min @ 127% (127w)
  • 2:30 min @ 50% (50w)
  • 2 min @ 121% (121w)
  • 3:15 min @ 50% (50w)
  • 2:30 min @ 50-40% (50-40w)