Anaerobic

11-Superwatios

  • Cycling
  • 1h 21mTime
  • 155Stress
  • 1.07Intensity
  • 101Popularity

About this workout

This workout is a gnarly anaerobic blast, featuring 4 hard-hitting intervals at 152.6% FTP that build your sprinting power and lactate tolerance. Perfect for closing gaps during race kicks or sharpening your top-end punch for group rides.

joxelitor

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
  • 3X
    • 2 min @ 120% (120w)
    • Rest 30 sec @ 40% (40w)
  • 2X
    • 4 min @ 120% (120w)
    • Rest 2 min @ 40% (40w)
  • 2:45 min @ 133% (133w)
  • Rest 1 min @ 40% (40w)
  • 2:30 min @ 140% (140w)
  • Rest 2:30 min @ 40% (40w)
  • 4X
    • 1:45 min @ 153% (153w)
    • Rest 1 min @ 40% (40w)
  • 20 min @ 105% (105w)
  • 2 min @ 40% (40w)
  • 5 min @ 40% (40w)
  • 1 min @ 87% (87w)
  • 5 min @ 27% (27w)