Anaerobic

Race 45

Cycling
45mTime
45Stress
0.77Intensity
45Popularity

About this workout

This savage workout features short, all-out efforts at 200% FTP, perfect for building the explosive kick needed to close gaps during race scenarios. Targeting your anaerobic capacity, it’s essential for those looking to add top-end punch for sprint finishes or breakaways.

Bristow

Workout structure

3 min @ 40% (40w)
3 min @ 50% (50w)
3 min @ 60% (60w)
9 sec @ 180% (180w)
9 sec @ 60% (60w)
9 sec @ 190% (190w)
9 sec @ 60% (60w)
6 sec @ 200% (200w)
9 sec @ 60% (60w)
6 sec @ 220% (220w)
9 sec @ 60% (60w)
9 sec @ 180% (180w)
4 min @ 50% (50w)
5 min @ 75% (75w)
5 min @ 75-95% (75-95w)
6 sec @ 180% (180w)
9 sec @ 60% (60w)
6 sec @ 190% (190w)
9 sec @ 60% (60w)
6 sec @ 200% (200w)
9 sec @ 60% (60w)
4 min @ 50% (50w)
3 min @ 75% (75w)
2 min @ 85% (85w)
1 min @ 95% (95w)
6 sec @ 180% (180w)
9 sec @ 60% (60w)
6 sec @ 190% (190w)
9 sec @ 60% (60w)
6 sec @ 200% (200w)
9 sec @ 60% (60w)
6 sec @ 210% (210w)
9 sec @ 60% (60w)
6 sec @ 220% (220w)
30 sec @ 60% (60w)
6 sec @ 230% (230w)
9 sec @ 60% (60w)
6 sec @ 240% (240w)
5 min @ 50% (50w)
3:6 min @ 60% (60w)