anaerobic

PAM100%-150%

  • Cycling
  • 1hTime
  • 72Stress
  • 0.91Intensity
  • 50Popularity

About this workout

This workout delivers a savage anaerobic punch with 5 hard efforts at 110% FTP, perfect for building the kick needed to close gaps during a race or group ride. It's a must-do for developing raw sprinting power and lactate tolerance without blowing up.

Martin1968

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 5 min @ 55% (55w)
  • 5X
    • 30 sec @ 130% (130w)
    • 30 sec @ 20% (20w)
  • 1 min @ 30% (30w)
  • 2 min @ 45% (45w)
  • 5X
    • 40 sec @ 120% (120w)
    • 21 sec @ 20% (20w)
  • 1 min @ 34% (34w)
  • 2 min @ 45% (45w)
  • 5X
    • 1 min @ 110% (110w)
    • 30 sec @ 20% (20w)
  • 1 min @ 35% (35w)
  • 2 min @ 40% (40w)
  • 4X
    • 40 sec @ 150% (150w)
    • 41 sec @ 20% (20w)
  • 1 min @ 20% (20w)
  • 2 min @ 30% (30w)
  • 5 min @ 50% (50w)
  • 5 min @ 35% (35w)