Anaerobic

MinOut + NP-W3

  • Cycling
  • 1h 5mTime
  • 74Stress
  • 0.83Intensity
  • 16Popularity

About this workout

This workout, featuring two sets of 6 x 3 min efforts at 80% FTP with brief recoveries, hones your anaerobic capacity and builds the kick essential for closing gaps or launching race attacks. Perfect for sharpening your raw sprinting power, it’s a must-do for those looking to elevate their performance in high-stakes scenarios like breakaways and final sprints.

Carlos Casado

Workout structure

  • Warm-Up 5 min @ 55% (55w)
  • 1 min @ 65% (65w)
  • Cooldown 1 min @ 75% (75w)
  • 1 min @ 85% (85w)
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
  • 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 135% (135w)
  • 2X
    • 1 min @ 55% (55w)
  • 7 sec @ 200% (200w)
  • 1 min @ 55% (55w)
  • 8 sec @ 200% (200w)
  • 1 min @ 55% (55w)
  • 9 sec @ 200% (200w)
  • 6X
    • 3 min @ 80% (80w)
    • 15 sec @ 136% (136w)
  • 1 min @ 60% (60w)
  • 6X
    • 3 min @ 80% (80w)
    • 15 sec @ 136% (136w)
  • 6:36 min @ 55% (55w)