Anaerobic

Nicolò 16/9_combinato

  • Cycling
  • 56mTime
  • 69Stress
  • 0.86Intensity
  • 40Popularity

About this workout

This workout features a brutal main set of 5 intervals at 122.1% FTP, pushing your limits to build raw sprinting power and lactate tolerance—perfect for closing gaps during tough group rides or race kicks. Incorporate these intervals into your routine to develop that top-end punch needed for competitive performances.

nico_01

Workout structure

  • 13 min @ 50-80% (50-80w) 85-95 rpm
  • 2 min @ 80% (80w) 85 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 5X
    • 1 min @ 115% (115w) 85 rpm
    • 1 min @ 65% (65w) 90 rpm
    • 1 min @ 122% (122w) 85 rpm
    • 2 min @ 65% (65w) 90 rpm
  • 10 min @ 88% (88w) 90-85 rpm
  • 5 min @ 65-50% (65-50w)