Anaerobic

Martedi outdoor

  • Cycling
  • 1h 51mTime
  • 105Stress
  • 0.75Intensity
  • 20Popularity

About this workout

This workout features short, intense bursts of 15 seconds at 160% FTP, perfect for building that killer kick to close gaps in a race or during a group ride. It's a punishing session designed to boost your raw sprinting power and lactate tolerance, ensuring you're ready for those savage final pushes when it counts.

Cycling Coach

Workout structure

  • 8 min @ 40% (40w)
  • Rest 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • Rest 3 min @ 80% (80w)
  • Rest 2 min @ 45% (45w)
  • 3X
    • 30 sec @ 100% (100w)
    • Rest 30 sec @ 45% (45w)
  • 1 min @ 102% (102w)
  • Rest 1 min @ 45% (45w)
  • 1 min @ 102% (102w)
  • Rest 2 min @ 45% (45w)
  • 5 min @ 102% (102w)
  • Rest 2 min @ 45% (45w)
  • 4 min @ 104% (104w)
  • Rest 1:30 min @ 45% (45w)
  • 3 min @ 105% (105w)
  • Rest 1 min @ 45% (45w)
  • 2:30 min @ 107% (107w)
  • Rest 1 min @ 45% (45w)
  • 2 min @ 110% (110w)
  • Rest 5 min @ 40% (40w)
  • 10 min @ 55% (55w)
  • 8X
    • 2 min @ 65% (65w)
    • Rest 15 sec @ 160% (160w)
  • 20 min @ 45% (45w)