Anaerobic

PMA Short 4

  • Cycling
  • 52mTime
  • 97Stress
  • 1.05Intensity
  • 30Popularity

About this workout

This workout features a gnarly main set of 6 efforts at 95% FTP for 30 seconds each, designed to build your kick for closing gaps and developing top-end punch. Perfect for those looking to increase their raw sprinting power and lactate tolerance, this session fits well into your training for race kicks or tough breakaways.

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Workout structure

  • 8 min @ 50-80% (50-80w)
  • 6X
    • 30 sec @ 95% (95w)
    • 1 min @ 65% (65w)
  • 30 sec @ 205% (205w)
  • 2:40 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:35 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:30 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:25 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:20 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:15 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:10 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:5 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 1:55 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 1:50 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 5 min @ 70-30% (70-30w)