Anaerobic

MP4_4x(3x1

  • Cycling
  • 1h 16mTime
  • 86Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This punishing anaerobic workout features 9 efforts of 60 seconds at 125% FTP, designed to build your kick for closing gaps and raw sprinting power. Perfect for sharpening your top-end punch ahead of hard group rides or race day.

melijeni

Workout structure

  • 15 min @ 55-70% (55-70w)
  • 2X
    • 50 sec @ 80% (80w)
    • 40 sec @ 55% (55w)
  • 40 sec @ 80% (80w)
  • 3X
    • 40 sec @ 55% (55w)
    • 20 sec @ 120% (120w)
  • 3 min @ 55% (55w)
  • 2X
    • 1 min @ 125% (125w)
    • 1 min @ 55% (55w)
  • 1 min @ 125% (125w)
  • 3 min @ 55% (55w)
  • 2X
    • 1 min @ 125% (125w)
    • 1 min @ 55% (55w)
  • 1 min @ 125% (125w)
  • 3 min @ 55% (55w)
  • 2X
    • 1 min @ 125% (125w)
    • 1 min @ 55% (55w)
  • 1 min @ 125% (125w)
  • 3 min @ 55% (55w)
  • 3X
    • 1 min @ 125% (125w)
    • 1 min @ 55% (55w)
  • 3 min @ 55% (55w)
  • 5X
    • 15 sec @ 130% (130w)
    • 1:27 min @ 55% (55w)
  • 15 sec @ 130% (130w)
  • 10 min @ 55% (55w)