Anaerobic

Power/aero/Tech Ride

  • Cycling
  • 2h 20mTime
  • 124Stress
  • 0.73Intensity
  • 55Popularity

About this workout

This brutal ride is designed to build your kick with 8 hard-hitting 5-second efforts at 200% FTP, perfect for closing gaps during races or group rides. Incorporate it as a critical power workout to boost your raw sprinting ability and lactate tolerance while keeping your recovery on track.

Carolyn

Workout structure

  • 15 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 sec @ 200% (200w)
  • 55 sec @ 90% (90w)
  • 4 min @ 65% (65w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 78% (78w)
  • 1:40 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 5 min @ 50% (50w)