Anaerobic

MIX WARM UP PROTOCOL FROM VADIMTT/GPLAMA

  • Cycling
  • 20mTime
  • 18Stress
  • 0.73Intensity
  • 133Popularity

About this workout

This warm-up protocol from VadimTT/GPLAMA features short, sharp 10-second efforts at 151.1% FTP, perfect for priming your legs for a hard effort or race day. Use this as a prelude to more intense sessions or as part of the Rønnestad protocol to build that anaerobic kick for closing gaps in group rides or during critical race moments.

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Workout structure

  • 3 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 66% (66w)
  • 1 min @ 72% (72w)
  • 1 min @ 77% (77w)
  • 1 min @ 83% (83w)
  • 1 min @ 89% (89w)
  • 30 sec @ 94% (94w)
  • 30 sec @ 101% (101w)
  • 1 min @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 1 min @ 50% (50w)
  • 4X
    • 10 sec @ 151% (151w)
    • 50 sec @ 50% (50w)
  • 10 sec @ 151% (151w)
  • 3:20 min @ 50% (50w)