Anaerobic

Keep it simple

  • Cycling
  • 1h 4mTime
  • 74Stress
  • 0.83Intensity
  • 20Popularity

About this workout

This workout features two brutal 5-minute efforts at 100% FTP, separated by short recoveries that will push your lactate tolerance and raw sprinting power. Perfect for training the kick needed to close gaps in group rides or sharpening your top-end punch for race day.

DaveAlbert

Workout structure

  • 10 min @ 40-70% (40-70w)
  • 30 sec @ 90% (90w)
  • 1 min @ 40% (40w)
  • 30 sec @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 110% (110w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 5 min @ 40% (40w)
  • 2X
    • 5 min @ 100% (100w)
    • 2 min @ 40% (40w)
  • 2X
    • 2:30 min @ 105% (105w)
    • 2 min @ 40% (40w)
  • 2X
    • 1:15 min @ 115% (115w)
    • 2 min @ 40% (40w)
  • 2X
    • 45 sec @ 130% (130w)
    • 2 min @ 40% (40w)
  • 2X
    • 15 sec @ 200% (200w)
    • 2 min @ 40% (40w)
  • 15 sec @ 300% (300w)
  • 5 min @ 40% (40w)