Anaerobic

PRE RACE WORKOUT

  • Cycling
  • 1hTime
  • 58Stress
  • 0.76Intensity
  • 75Popularity

About this workout

This pre-race workout is designed to build your top-end punch with hard efforts at 120% FTP, perfect for closing gaps or launching a decisive attack in a race. Incorporate it into your routine as the ultimate prep to enhance your anaerobic capacity and prepare for those gnarly race kicks.

BLCoaching13

Workout structure

  • Warm-Up 12 min @ 50-95% (50-95w) 100 rpm
  • Active 3 min @ 30% (30w)
  • 4X
    • Active 1 min @ 120% (120w) 100 rpm
    • Rest 2:30 min @ 30% (30w) 90 rpm
  • Active 2:30 min @ 30% (30w)
  • 6X
    • Active 30 sec @ 140% (140w) 100 rpm
    • Rest 1:30 min @ 30% (30w) 90 rpm
  • Active 3:30 min @ 30% (30w) 95 rpm
  • Active 2 min @ 75% (75w) 95 rpm
  • Active 2 min @ 80% (80w) 95 rpm
  • Active 2 min @ 85% (85w) 95 rpm
  • Active 2 min @ 90% (90w)
  • Active 5 min @ 30% (30w)