Anaerobic

THR 3.5 (BGS) + Microbursts 3.8 (15:15)

  • Cycling
  • 1h 30mTime
  • 109Stress
  • 0.85Intensity
  • 469Popularity

About this workout

This workout features a challenging main set of 2 sets of 2 x 4 min at 95% FTP, perfect for building the kick to close gaps and developing your raw sprinting power. It's a great fit for finishing strong in a group ride or sharpening your punch for race day.

AA

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 91% (91w)
  • 2 min @ 40% (40w)
  • 6 sec @ 130% (130w)
  • 18 sec @ 40% (40w)
  • 6 sec @ 140% (140w)
  • 18 sec @ 40% (40w)
  • 6 sec @ 150% (150w)
  • 4:6 min @ 40% (40w)
  • 2X
    • 15 sec @ 150% (150w)
    • 45 sec @ 86-95% (86-95w)
    • 4 min @ 95% (95w)
    • 1 min @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 86-95% (86-95w)
  • 3:30 min @ 95% (95w)
  • 30 sec @ 95-140% (95-140w)
  • 5 min @ 40% (40w)
  • 2X
    • 15 sec @ 150% (150w)
    • 45 sec @ 86-95% (86-95w)
    • 4 min @ 95% (95w)
    • 1 min @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 86-95% (86-95w)
  • 3:30 min @ 95% (95w)
  • 30 sec @ 95-140% (95-140w)
  • 5 min @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 2 min @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 2 min @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 40% (40w)
  • 3X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 1:15 min @ 40-30% (40-30w)