Anaerobic

Kitchen Sink

  • Cycling
  • 1h 16mTime
  • 89Stress
  • 0.84Intensity
  • 30Popularity

About this workout

The Kitchen Sink workout delivers brutal anaerobic intervals with 11 efforts at 130% FTP, perfect for building the kick needed to close gaps and develop raw sprinting power. This session is ideal for sharpening your top-end punch for race kicks or breakaways when the pressure is on.

warren.ebell

Workout structure

  • Warm-Up 20 min @ 45-65% (45-65w)
  • Active 3 min @ 85% (85w)
  • Active 1 min @ 60% (60w)
  • Active 10 min @ 92% (92w)
  • Active 5 min @ 60% (60w)
  • 6X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 60% (60w)
  • Active 5 min @ 60% (60w)
  • 6X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 60% (60w)
  • Active 5 min @ 60% (60w)
  • 5X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 60% (60w)
  • Cooldown 10 min @ 70-50% (70-50w)