Anaerobic

PFR - SFR (40-50 rpm)

  • Cycling
  • 1h 27mTime
  • 82Stress
  • 0.75Intensity
  • 50Popularity

About this workout

This savage anaerobic workout features two sets of 3 × 4 min intervals at 90% FTP with brief recoveries, perfect for building the kick to close gaps during intense races or group rides. Embrace the pain to develop raw sprinting power and lactate tolerance, ensuring you can unleash your top-end punch when it counts.

Giulieo

Workout structure

  • 10 min @ 60% (60w)
  • 3X
    • 15 sec @ 150% (150w)
    • Rest 45 sec @ 60% (60w)
  • 15 sec @ 150% (150w)
  • Rest 5 min @ 60% (60w)
  • 3X
    • 4 min @ 90% (90w) 50 rpm
    • Rest 4 min @ 60% (60w)
  • 11 min @ 65% (65w)
  • 3X
    • 4 min @ 90% (90w) 50 rpm
    • Rest 4 min @ 60% (60w)
  • 10 min @ 75% (75w)