Anaerobic

PW Online. Race Prep 13. Friends...today we die a little...

Cycling
1h 29mTime
110Stress
0.86Intensity
60Popularity

About this workout

This savage workout focuses on short, intense efforts at 130% FTP, building your kick to close gaps and enhancing your raw sprinting power. Perfect for race prep or when you need to sharpen your legs for those explosive moments that can make or break a race.

DaveAlbert

Workout structure

10 min @ 50-65% (50-65w)
30 sec @ 80% (80w)
30 sec @ 40% (40w)
30 sec @ 90% (90w)
30 sec @ 40% (40w)
30 sec @ 100% (100w)
30 sec @ 40% (40w)
30 sec @ 110% (110w)
30 sec @ 40% (40w)
30 sec @ 120% (120w)
3 min @ 40% (40w)
30 sec @ 130% (130w)
45 sec @ 70% (70w)
1 min @ 110% (110w)
15 sec @ 50% (50w)
45 sec @ 70% (70w)
30 sec @ 130% (130w)
45 sec @ 70% (70w)
1 min @ 110% (110w)
15 sec @ 50% (50w)
45 sec @ 70% (70w)
30 sec @ 130% (130w)
45 sec @ 70% (70w)
1 min @ 110% (110w)
15 sec @ 50% (50w)
45 sec @ 70% (70w)
30 sec @ 130% (130w)
45 sec @ 70% (70w)
1 min @ 110% (110w)
15 sec @ 50% (50w)
45 sec @ 70% (70w)
30 sec @ 130% (130w)
45 sec @ 70% (70w)
1 min @ 110% (110w)
15 sec @ 50% (50w)
45 sec @ 70% (70w)
30 sec @ 130% (130w)
45 sec @ 70% (70w)
1 min @ 110% (110w)
15 sec @ 50% (50w)
45 sec @ 70% (70w)
30 sec @ 150% (150w)
5 min @ 40% (40w)
3 min @ 80% (80w)
1 min @ 100% (100w)
30 sec @ 120% (120w)
15 sec @ 140% (140w)
3 min @ 65-75% (65-75w)
3 min @ 80% (80w)
1 min @ 100% (100w)
30 sec @ 120% (120w)
15 sec @ 140% (140w)
3 min @ 65-75% (65-75w)
3 min @ 80% (80w)
1 min @ 100% (100w)
30 sec @ 120% (120w)
15 sec @ 140% (140w)
3 min @ 65-75% (65-75w)
3 min @ 80% (80w)
1 min @ 100% (100w)
30 sec @ 120% (120w)
15 sec @ 140% (140w)
5 min @ 40% (40w)
1:30 min @ 90% (90w)
1:15 min @ 95% (95w)
1 min @ 100% (100w)
1 min @ 60% (60w)
1 min @ 105% (105w)
45 sec @ 110% (110w)
30 sec @ 60% (60w)
45 sec @ 120% (120w)
30 sec @ 130% (130w)
15 sec @ 200% (200w)
5 min @ 40% (40w)