Anaerobic

5*7LIT2HIT

  • Cycling
  • 1h 5mTime
  • 73Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This workout features a punishing main set of 2 sets of 2 minutes at 100% FTP, designed to build the kick needed to close gaps and develop raw sprinting power. Perfect for those looking to add top-end punch for race kicks or breakaways, it's a brutal addition to any high-intensity training week.

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Workout structure

  • 5 min @ 50-85% (50-85w)
  • 2X
    • 4:30 min @ 75% (75w) 90 rpm
    • Rest 2 min @ 100% (100w)
    • 30 sec @ 150% (150w) 90 rpm
    • Rest 5 min @ 50% (50w)
  • 4:30 min @ 75% (75w) 90 rpm
  • 2X
    • Rest 2 min @ 100% (100w)
    • 30 sec @ 150% (150w)
    • 5 min @ 50% (50w)
    • 4:30 min @ 75% (75w)
  • 2 min @ 100% (100w)
  • 30 sec @ 150% (150w)
  • 5 min @ 85-50% (85-50w)