Anaerobic

Race winning moves (hard)

  • Cycling
  • 1h 4mTime
  • 91Stress
  • 0.92Intensity
  • 30Popularity

About this workout

Prepare for race-winning moves with this hard anaerobic workout, featuring 4×3 minute efforts at 105% FTP to build the kick needed to close gaps and unleash your top-end punch. Perfect for sharpening your raw sprinting power and lactate tolerance just before race day or during intense training blocks.

Phantom21

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 1 min @ 75% (75w)
  • Rest 1 min @ 50% (50w)
  • Active 1 min @ 110% (110w)
  • Rest 1 min @ 50% (50w)
  • Active 1 min @ 112% (112w)
  • Rest 1 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 180-150% (180-150w)
    • Active 3 min @ 105% (105w)
    • Active 10 sec @ 150% (150w)
    • Active 5 min @ 75% (75w)
  • Active 30 sec @ 180-150% (180-150w)
  • Active 3 min @ 105% (105w)
  • Active 10 sec @ 150% (150w)
  • Cooldown 10 min @ 75-25% (75-25w)