Anaerobic

JOIN Cycling - Sprint piramide

  • Cycling
  • 44mTime
  • 43Stress
  • 0.76Intensity
  • 35Popularity

About this workout

This sprint pyramid workout cranks up your anaerobic power with explosive 10-second efforts at 180% FTP, perfect for sharpening the kick to close gaps or launching race-winning attacks. Incorporate this session into your JOIN workouts for a savage boost in raw sprinting power and lactate tolerance.

derooijmaarten

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
  • Active 10 min @ 70% (70w) 90 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 20 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 5 min @ 70% (70w) 90 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 20 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 15 min @ 70% (70w) 90 rpm