Anaerobic

LSCT + Adam Hansen sprint training

  • Cycling
  • 1h 4mTime
  • 57Stress
  • 0.73Intensity
  • 86Popularity

About this workout

This brutal anaerobic workout, featuring 7 × 10 seconds at a lung-busting 250% FTP, is designed to build your closing kick and raw sprinting power for those decisive race moments. Perfect for sharpening your sprinting for group rides or training for K3 events, it's a must-do when you want to pack a punch in the final kilometers.

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Workout structure

  • Open-ended 15 min @ 60% (60w)
  • Hr 105 1 min @ 50% (50w)
  • Hr 105 5 min @ 50% (50w)
  • Hr 140 1 min @ 80% (80w)
  • Hr 140 5 min @ 80% (80w)
  • Hr 159 1 min @ 110% (110w)
  • Hr 159 2 min @ 110% (110w)
  • HRR sit up no pedal 3 min @ 20% (20w)
  • Endurance 3 min @ 60% (60w)
  • 7X
    • Sprint 8 sec @ 250% (250w)
    • Rest 3 min @ 60% (60w)
  • Sprint 8 sec @ 250% (250w)
  • Open-ended 6 min @ 60% (60w)