Anaerobic

Road: Cyclopark Day 1: Endurance + Prologue efforts

  • Cycling
  • 1h 52mTime
  • 109Stress
  • 0.76Intensity
  • 25Popularity

About this workout

This session combines endurance with killer anaerobic bursts, featuring six hard 20-second efforts at 185% FTP to build your sprinting power and lactate tolerance. Perfect for those looking to sharpen their kick for group rides and race scenarios while benefiting from a solid aerobic base.

CoachHuw

Workout structure

  • Warm-Up 20 min @ 48-68% (48-68w)
  • 4X
    • Active 20 sec @ 143% (143w)
    • Rest 2 min @ 40% (40w)
  • Active 3 min @ 150% (150w)
  • Active 5 min @ 40% (40w)
  • Active 30 min @ 75% (75w)
  • Active 5 min @ 40% (40w)
  • 6X
    • Active 20 sec @ 185% (185w)
    • Rest 3 min @ 40% (40w)
  • Active 20 min @ 55% (55w)