Anaerobic

Power up

  • Cycling
  • 1h 24mTime
  • 116Stress
  • 0.91Intensity
  • 55Popularity

About this workout

This workout features a gnarly main set of 2 sets of 4 × 2 min at 125% FTP, pushing your critical power and boosting your raw sprinting ability with each rep. Perfect for developing the kick needed to close gaps in races or group rides when the pace heats up.

IKeller

Workout structure

  • Warm-Up 5 min @ 55-60% (55-60w) 85 rpm
  • Warm-Up 2 min @ 62% (62w) 90 rpm
  • Warm-Up 2 min @ 65% (65w) 90 rpm
  • Warm-Up 2 min @ 67% (67w) 95 rpm
  • 4 min @ 70% (70w) 90 rpm
  • 3 min @ 85% (85w) 95 rpm
  • 2 min @ 65% (65w) 90 rpm
  • 3 min @ 100% (100w) 95 rpm
  • 2 min @ 65% (65w) 90 rpm
  • 4X
    • 2 min @ 125% (125w) 95 rpm
    • 3 min @ 60% (60w) 90 rpm
  • 2 min @ 125% (125w) 95 rpm
  • Intervall break 5 min @ 60% (60w) 90 rpm
  • 4X
    • 2 min @ 125% (125w) 95 rpm
    • 3 min @ 60% (60w) 90 rpm
  • 2 min @ 125% (125w) 95 rpm
  • Cool down 3 min @ 60% (60w) 90 rpm
  • Cool down 2 min @ 68% (68w) 85 rpm
  • Cool down 5 min @ 60% (60w) 80 rpm