Anaerobic

JOIN Cycling - 40-20's + 10 min tempo

  • Cycling
  • 2h 30mTime
  • 140Stress
  • 0.75Intensity
  • 30Popularity

About this workout

This workout features a mix of 40-20s to boost your anaerobic capacity and a solid 10-minute tempo segment, perfect for building the punch you need to close gaps during races or group rides. Incorporate this classic session into your routine for developing raw sprinting power and lactate tolerance while maintaining a sustainable effort to define your FTP.

Eltorro.bike

Workout structure

  • Warm-Up 5 min @ 50-65% (50-65w) 85 rpm
  • Active 15 min @ 65% (65w) 90 rpm
  • 10X
    • Active 40 sec @ 125% (125w) 100 rpm
    • Active 20 sec @ 50% (50w) 85 rpm
  • Active 30 min @ 55% (55w) 85 rpm
  • 4X
    • Active 10 min @ 85% (85w) 90 rpm
    • Active 5 min @ 65% (65w) 90 rpm
  • Active 30 min @ 60% (60w) 85 rpm