Anaerobic

RACE SESSION

  • Cycling
  • 2h 49mTime
  • 223Stress
  • 0.89Intensity
  • 15Popularity

About this workout

This race session is designed to build your kick with 3 repeats of 4 minutes at 90% FTP, enhancing your raw sprinting power and lactate tolerance for those crucial moments in races. Perfect for sharpening your top-end punch before key events, this workout will have you ready to close gaps and launch breakaways with confidence.

dominus

Workout structure

  • 1 min @ 50% (50w)
  • 2X
    • 2 min @ 120% (120w)
    • 2 min @ 70% (70w)
  • 5 min @ 50% (50w)
  • 10 min @ 97% (97w)
  • 2 min @ 50% (50w)
  • 10 min @ 100% (100w)
  • 15 min @ 80% (80w)
  • 3X
    • 1 min @ 130% (130w)
    • 1 min @ 90% (90w)
  • 8X
    • 20 sec @ 160% (160w)
    • 20 sec @ 50% (50w)
  • 40 min @ 50% (50w)
  • 20 min @ 85% (85w)
  • 3X
    • 1 min @ 150% (150w)
    • 1 min @ 50% (50w)
  • 3X
    • 4 min @ 90% (90w)
    • 10 sec @ 150% (150w)
  • 2:40 min @ 110% (110w)
  • 20 sec @ 200% (200w)
  • 20 min @ 50% (50w)
  • 5 min @ 120% (120w)
  • 1 min @ 50% (50w)