Anaerobic

Openers 2 x 5(5) + 2 x 1(5) - 72 min (1h 12m)

  • Cycling
  • 1h 12mTime
  • 57Stress
  • 0.69Intensity
  • 501Popularity

About this workout

This opener workout features 2 rounds of 5-minute efforts at a hard-hitting 90.7% FTP, designed to build your kick for closing gaps and boosting your raw sprinting power. Perfect for sharpening your top-end punch before race day or a group ride, these intervals will have you ready to tackle those gnarly race kicks.

MFJ_Atsushi

Workout structure

  • Warmup 20 min @ 30-60% (30-60w) 90-100 rpm
  • 2X
    • Tempo/SST 5 min @ 91-113% (91-113w) 90-100 rpm
    • Rest 5 min @ 42% (42w)
  • 2X
    • Anaerobic 1 min @ 105-141% (105-141w) 95-105 rpm
    • Rest 5 min @ 30% (30w)
  • Cool Down 20 min @ 46-30% (46-30w) 90-100 rpm