Anaerobic

PW Online. Race Prep 10. CP20 ICU

  • Cycling
  • 1h 30mTime
  • 111Stress
  • 0.86Intensity
  • 45Popularity

About this workout

This 90-minute steady anaerobic session is designed to build your kick for closing gaps and enhance your raw sprinting power with intervals that hit those critical 3-minute efforts. Perfect for sharpening your top-end punch before race day or a group ride where the pace heats up.

DaveAlbert

Workout structure

  • 10 min @ 40-65% (40-65w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 70% (70w)
  • 1 min @ 90% (90w)
  • 1 min @ 60% (60w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 1 min @ 110% (110w)
  • 5 min @ 30% (30w)
  • 20 min @ 92-115% (92-115w)
  • 10 min @ 30% (30w)
  • 3 min @ 90% (90w)
  • 1 min @ 30% (30w)
  • 4 min @ 95% (95w)
  • 1 min @ 30% (30w)
  • 5 min @ 100% (100w)
  • 3 min @ 30% (30w)
  • 2 min @ 105% (105w)
  • 1 min @ 30% (30w)
  • 1:30 min @ 110% (110w)
  • 1 min @ 30% (30w)
  • 1 min @ 115% (115w)
  • 3 min @ 30% (30w)
  • 1 min @ 120% (120w)
  • 1 min @ 30% (30w)
  • 45 sec @ 135% (135w)
  • 1 min @ 30% (30w)
  • 30 sec @ 150% (150w)
  • 1 min @ 30% (30w)
  • 15 sec @ 200% (200w)
  • 5 min @ 30% (30w)