Anaerobic

JOIN Cycling - 3 sets sweetspot met bursts

  • Cycling
  • 58mTime
  • 75Stress
  • 0.88Intensity
  • 161Popularity

About this workout

This workout features three sets of 3 x 4 minutes at 90% FTP with brief recoveries, perfect for building that top-end punch needed to close gaps in a race or respond to attacks in a group ride. It's an effective way to develop raw sprinting power and enhance your lactate tolerance without overcooking your legs.

Stifke

Workout structure

  • Warm-Up 2 min @ 50-64% (50-64w) 85 rpm
  • Active 3 min @ 75% (75w) 90 rpm
  • Active 2 min @ 95% (95w) 90 rpm
  • Active 1 min @ 65% (65w) 90 rpm
  • 3X
    • Active 20 sec @ 130% (130w) 100 rpm
    • Active 4 min @ 90% (90w) 90 rpm
  • Active 4:30 min @ 60% (60w) 85 rpm
  • 3X
    • Active 20 sec @ 130% (130w) 100 rpm
    • Active 4 min @ 90% (90w) 90 rpm
  • Active 4:30 min @ 60% (60w) 85 rpm
  • 3X
    • Active 20 sec @ 130% (130w) 100 rpm
    • Active 4 min @ 90% (90w) 90 rpm
  • Active 2 min @ 65% (65w) 90 rpm