Anaerobic

RST 3(10X8s @ 210%FTP)

  • Cycling
  • 1h 0mTime
  • 68Stress
  • 0.82Intensity
  • 45Popularity

About this workout

This brutal anaerobic workout features 3 sets of 10 efforts at a savage 210% FTP, perfect for developing the kick needed to close gaps and power through race kicks. Ideal for cyclists looking to boost their raw sprinting power and lactate tolerance, this session is a great addition to your training routine when preparing for high-intensity group rides or critical moments in a race.

Fabian Romero

Workout structure

  • Warm-Up 5 min @ 55% (55w)
  • 5 min @ 65% (65w)
  • Cooldown 5 min @ 75% (75w)
  • 3X
    • 5 sec @ 180% (180w)
    • Rest 2 min @ 65% (65w)
  • 3 min @ 65% (65w)
  • 10X
    • 8 sec @ 210% (210w)
    • Rest 40 sec @ 70% (70w)
  • Rest 4 min @ 60% (60w)
  • 10X
    • 8 sec @ 210% (210w)
    • Rest 40 sec @ 70% (70w)
  • 4 min @ 60% (60w)
  • 10X
    • 8 sec @ 210% (210w)
    • 40 sec @ 70% (70w)
  • 4 min @ 60% (60w)