Anaerobic

JOIN Cycling - 12 sec sprints + 10 min tempo

  • Cycling
  • 3h 30mTime
  • 192Stress
  • 0.74Intensity
  • 80Popularity

About this workout

This workout blends rolling sprints with 10-minute tempo efforts, pushing your anaerobic limits while building your ability to sustain power during hard efforts. Ideal for improving your kick to close gaps in competitive scenarios, this session is a perfect mid-week staple for those looking to boost their race-day punch.

Stifke

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
  • Active 40 min @ 70% (70w) 90 rpm
  • 6X
    • Active 12 sec @ 200% (200w) 100 rpm
    • Active 5:48 min @ 65% (65w) 90 rpm
  • Active 30 min @ 60% (60w) 85 rpm
  • 4X
    • Active 10 min @ 90% (90w) 90 rpm
    • Active 5 min @ 70% (70w) 90 rpm
  • Active 39 min @ 65% (65w) 90 rpm