Anaerobic

NP with sprints

  • Cycling
  • 1h 51mTime
  • 144Stress
  • 0.88Intensity
  • 325Popularity

About this workout

This workout features rolling sprints designed to build your kick for closing gaps and developing raw sprinting power, perfect for hill sprints or race kicks. It’s a brutal session that targets anaerobic capacity, giving you the punch to respond when the pace heats up in a group ride.

duartemarivoet

Workout structure

  • 15 min @ 50% (50w) 100 rpm
  • 20X
    • 15 sec @ 150% (150w) 90 rpm
    • Rest 15 sec @ 50% (50w)
  • 5 min @ 50% (50w) 100 rpm
  • 20X
    • 15 sec @ 150% (150w) 90 rpm
    • Rest 15 sec @ 50% (50w)
  • 5 min @ 50% (50w) 100 rpm
  • 20X
    • 15 sec @ 150% (150w) 90 rpm
    • Rest 15 sec @ 50% (50w)
  • 5 min @ 50% (50w) 100 rpm
  • 15 min @ 70% (70w) 95 rpm
  • 10X
    • 10 sec @ 350% (350w) 105 rpm
    • Rest 2 min @ 50% (50w)
  • 15 min @ 50% (50w) 100 rpm