Anaerobic

Pain Shakes with Threshold efforts

  • Cycling
  • 46mTime
  • 59Stress
  • 0.87Intensity
  • 95Popularity

About this workout

This workout delivers punishing anaerobic efforts with 5×40 seconds at 120% FTP, pushing your limits and building the kick to close gaps during races or group rides. Perfect for boosting your lactate tolerance and top-end punch, this session is essential for developing your supra-threshold capacity.

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Workout structure

  • 2 min @ 45% (45w)
  • 5X
    • 40 sec @ 120% (120w)
    • 20 sec @ 45% (45w)
  • 40 sec @ 120% (120w)
  • 2 min @ 45% (45w)
  • 5X
    • 30 sec @ 140% (140w)
    • 30 sec @ 45% (45w)
  • 30 sec @ 140% (140w)
  • 2 min @ 45% (45w)
  • 5X
    • 20 sec @ 160% (160w)
    • 40 sec @ 45% (45w)
  • 20 sec @ 160% (160w)
  • 4 min @ 45% (45w)
  • 4 min @ 90% (90w)
  • 1 min @ 45% (45w)
  • 4 min @ 91% (91w)
  • 1 min @ 45% (45w)
  • 4 min @ 93% (93w)
  • 6 min @ 45% (45w)