Anaerobic

JOIN Cycling - 12 sec sprints

  • Cycling
  • 1hTime
  • 53Stress
  • 0.73Intensity
  • 30Popularity

About this workout

This workout features rolling sprints with six intense 10-second efforts at 200% FTP, interspersed with generous recovery periods to help you build explosive power and lactate tolerance. Perfect for sharpening your kick during group rides or preparing for race day, it's a brutal yet essential addition to your training arsenal.

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Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
  • Active 10 min @ 70% (70w) 90 rpm
  • 6X
    • Active 12 sec @ 200% (200w) 100 rpm
    • Active 5:48 min @ 65% (65w) 90 rpm
  • Active 9 min @ 70% (70w) 90 rpm