Anaerobic

Ready 2 race #1

  • Cycling
  • 1h 50mTime
  • 120Stress
  • 0.81Intensity
  • 25Popularity

About this workout

This workout features a punishing main set of 6 efforts at 90% FTP, designed to build your explosive kick for closing gaps and delivering that top-end punch when it counts. Perfect for sharpening your sprinting power before a race or preparing for those gnarly group ride surges, this session will push your lactate tolerance to new heights.

Jelle De Bock

Workout structure

  • Warmup 20 min @ 60% (60w) 90 rpm
  • 4X
    • Sprint 15 sec @ 200% (200w) 110 rpm
    • FTP work 2:45 min @ 101% (101w) 90 rpm
    • Easy 5 min @ 60% (60w) 90 rpm
  • Sprint 15 sec @ 200% (200w) 110 rpm
  • FTP work 2:45 min @ 101% (101w) 90 rpm
  • Easy 15 min @ 60% (60w) 90 rpm
  • 6X
    • Sweetspot 3 min @ 90% (90w) 90 rpm
    • FTP burst 20 sec @ 110% (110w) 90 rpm
  • Cooldown 20 min @ 60% (60w) 90 rpm