Anaerobic

Red Slate -4

Cycling
45mTime
65Stress
0.93Intensity
161Popularity

About this workout

Red Slate -4 is a gnarly anaerobic workout featuring 3 sets of 3 x 45 sec efforts at 100% FTP, perfect for building the kick needed to close gaps and develop raw sprinting power. This session is ideal for those looking to add top-end punch for race kicks or breakaways.

meonya

Workout structure

1:30 min @ 50% (50w)
1:30 min @ 66% (66w)
1:30 min @ 85% (85w)
1:30 min @ 100% (100w)
3:30 min @ 41% (41w)
6 sec @ 50% (50w)
6 sec @ 59% (59w)
6 sec @ 68% (68w)
6 sec @ 77% (77w)
6 sec @ 86% (86w)
3X
- 45 sec @ 95% (95w)
- 15 sec @ 110% (110w)
3X
- 45 sec @ 100% (100w)
- 15 sec @ 120% (120w)
2X
- 45 sec @ 105% (105w)
- 15 sec @ 130% (130w)
3:30 min @ 43% (43w)
6 sec @ 51% (51w)
6 sec @ 60% (60w)
6 sec @ 68% (68w)
6 sec @ 77% (77w)
6 sec @ 86% (86w)
3X
- 45 sec @ 95% (95w)
- 15 sec @ 115% (115w)
3X
- 45 sec @ 100% (100w)
- 15 sec @ 125% (125w)
2X
- 45 sec @ 105% (105w)
- 15 sec @ 135% (135w)
3:30 min @ 40% (40w)
6 sec @ 50% (50w)
6 sec @ 59% (59w)
6 sec @ 68% (68w)
6 sec @ 77% (77w)
6 sec @ 86% (86w)
3X
- 45 sec @ 95% (95w)
- 15 sec @ 120% (120w)
3X
- 45 sec @ 100% (100w)
- 15 sec @ 130% (130w)
2X
- 45 sec @ 105% (105w)
- 15 sec @ 140% (140w)
18 sec @ 40% (40w)
18 sec @ 39% (39w)
18 sec @ 38% (38w)
18 sec @ 37% (37w)
18 sec @ 36% (36w)
18 sec @ 35% (35w)
18 sec @ 34% (34w)
18 sec @ 33% (33w)
18 sec @ 32% (32w)
18 sec @ 31% (31w)