Anaerobic

Peak and Fade Intervals

  • Cycling
  • 1h 9mTime
  • 113Stress
  • 0.99Intensity
  • 21Popularity

About this workout

Peak and Fade Intervals, featuring sets of intense 2-minute efforts at 145% FTP, are a savage way to build the kick for closing gaps and enhance your raw sprinting power. This workout is perfect for sharpening your top-end punch for race kicks and breakaways when every second counts.

Jim S

Workout structure

  • 2 min @ 40% (40w) 85 rpm
  • 30 sec @ 50% (50w) 95 rpm
  • 1 min @ 45% (45w) 90 rpm
  • 30 sec @ 55% (55w) 100 rpm
  • 1 min @ 50% (50w) 95 rpm
  • 30 sec @ 60% (60w) 105 rpm
  • 1 min @ 50% (50w) 95 rpm
  • 30 sec @ 65% (65w) 110 rpm
  • 1 min @ 50% (50w) 95 rpm
  • 5X
    • 2 min @ 145-100% (145-100w) 95 rpm
    • Rest 1:30 min @ 40% (40w)
  • 2 min @ 40% (40w) 95 rpm
  • 5X
    • 2 min @ 145-100% (145-100w) 95 rpm
    • Rest 1:30 min @ 40% (40w)
  • 2 min @ 40% (40w) 95 rpm
  • 5X
    • 2 min @ 145-100% (145-100w) 95 rpm
    • Rest 1:30 min @ 40% (40w)
  • 2 min @ 40% (40w) 90 rpm
  • 1:30 min @ 30% (30w) 85 rpm
  • 1 min @ 25% (25w) 80 rpm
  • 30 sec @ 20% (20w) 75 rpm