Anaerobic

PER4MANCE.LAB: CRIT PIG PREP (3)

  • Cycling
  • 1h 15mTime
  • 94Stress
  • 0.86Intensity
  • 30Popularity

About this workout

This intense session features short, explosive efforts with 5-second sprints at 150% FTP, simulating the fierce bursts needed for closing gaps and launching breakaways in a crit. Perfect for building raw sprinting power and lactate tolerance, it’s a must-do for sharpening your top-end punch ahead of race day.

Mind Gains

Workout structure

  • Active 10 min @ 50-83% (50-83w)
  • Active 12 sec @ 163-161% (163-161w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 161-155% (161-155w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 156-148% (156-148w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 151-142% (151-142w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 146-138% (146-138w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 143-135% (143-135w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 140-133% (140-133w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 139-131% (139-131w)
  • 2X
    • Active 20 sec @ 55% (55w)
    • Active 12 sec @ 137-130% (137-130w)
  • Active 20 sec @ 55% (55w)
  • Active 12 sec @ 136-129% (136-129w)
  • Active 20 sec @ 55% (55w)
  • Active 25 sec @ 83% (83w)
  • Active 13 sec @ 180-161% (180-161w)
  • Active 25 sec @ 83% (83w)
  • Active 13 sec @ 164-149% (164-149w)
  • Active 10 sec @ 202-181% (202-181w)
  • Active 20 sec @ 55% (55w)
  • Active 10 sec @ 194-175% (194-175w)
  • Active 20 sec @ 55% (55w)
  • Active 1 min @ 83% (83w)
  • 42X
    • Active 7 sec @ 150% (150w)
    • Active 15 sec @ 55% (55w)
  • 2X
    • Active 1 min @ 83% (83w)
  • Active 1:50 min @ 145-106% (145-106w)
  • Active 5 sec @ 141-138% (141-138w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 149-145% (149-145w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 156-151% (156-151w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 160-155% (160-155w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 164-158% (164-158w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 167-161% (167-161w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 169-163% (169-163w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 171-165% (171-165w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 172-166% (172-166w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 173-167% (173-167w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 174-168% (174-168w)
  • Active 20 sec @ 55% (55w)
  • Active 5 sec @ 175-168% (175-168w)
  • 2X
    • Active 20 sec @ 55% (55w)
    • Active 5 sec @ 175-169% (175-169w)
  • 2X
    • Active 20 sec @ 55% (55w)
    • Active 5 sec @ 176-169% (176-169w)
  • 6X
    • Active 20 sec @ 55% (55w)
    • Active 5 sec @ 176-170% (176-170w)
  • 34X
    • Active 20 sec @ 55% (55w)
    • Active 5 sec @ 177-170% (177-170w)
  • Active 20 sec @ 55% (55w)
  • Active 1:50 min @ 83% (83w)
  • Active 12 sec @ 245-213% (245-213w)
  • Active 27 sec @ 83% (83w)
  • Active 12 sec @ 216-187% (216-187w)
  • Active 27 sec @ 83% (83w)
  • Active 12 sec @ 193-170% (193-170w)
  • Active 27 sec @ 83% (83w)
  • Active 10 min @ 62-42% (62-42w)