Anaerobic

JOIN Cycling - Waanzin

  • Cycling
  • 1h 10mTime
  • 75Stress
  • 0.80Intensity
  • 45Popularity

About this workout

This gnarly anaerobic workout features intense 40-second efforts at 130% FTP designed to build your kick and lactate tolerance, perfect for closing gaps during group rides or launching race attacks. Incorporate it into your training routine for a powerful boost in raw sprinting power and top-end punch.

klaaskox

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
  • Active 13 min @ 70% (70w) 90 rpm
  • Active 5 min @ 100% (100w) 95 rpm
  • Active 5 min @ 60% (60w) 85 rpm
  • 3X
    • Active 40 sec @ 130% (130w) 100 rpm
    • Active 20 sec @ 50% (50w) 85 rpm
  • Active 5 min @ 60% (60w) 85 rpm
  • 2X
    • Active 10 sec @ 180% (180w) 100 rpm
    • Active 2 min @ 60% (60w) 85 rpm
  • Active 10 min @ 60% (60w) 85 rpm
  • Active 5 min @ 120% (120w) 100 rpm
  • Active 15 min @ 60% (60w) 85 rpm