anaerobic

Know Your Enemy

  • Cycling
  • 1h 5mTime
  • 114Stress
  • 1.04Intensity
  • 160Popularity

About this workout

This workout features intense anaerobic efforts, with two sets of 2-minute intervals at 113% FTP designed to build your kick for closing gaps and improving lactate tolerance. Perfect for sharpening your top-end punch ahead of race day or tough group ride sprints, it's a brutal but essential session for competitive cyclists.

Pascal Pensa

Workout structure

  • 1 min @ 44% (44w)
  • 1 min @ 50% (50w)
  • 1 min @ 56% (56w)
  • 1 min @ 63% (63w)
  • 15 sec @ 175% (175w)
  • 1:45 min @ 63% (63w)
  • 30 sec @ 144% (144w)
  • 1:30 min @ 63% (63w)
  • 1 min @ 113% (113w)
  • 3 min @ 56% (56w)
  • 2X
    • 3 min @ 75% (75w)
    • 2 min @ 113% (113w)
  • 3 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 4X
    • 30 sec @ 175% (175w)
    • 1:30 min @ 50% (50w)
  • 30 sec @ 175% (175w)
  • 2:30 min @ 56% (56w)
  • 2X
    • 3 min @ 75% (75w)
    • 2 min @ 113% (113w)
  • 3 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 4X
    • 30 sec @ 175% (175w)
    • 1:30 min @ 50% (50w)
  • 30 sec @ 175% (175w)
  • 2:30 min @ 56% (56w)
  • 3 min @ 50% (50w)