Anaerobic

SF - The Best Thing In The World

  • Cycling
  • 45mTime
  • 69Stress
  • 0.95Intensity
  • 125Popularity

About this workout

This workout delivers a savage boost to your sprinting power and lactate tolerance with short, intense efforts that mimic the kick needed to close gaps during races. Use it to sharpen your top-end punch for those critical moments when the pace heats up.

foldingbikebass

Workout structure

  • Recovery 2:3 min @ 50% (50w) 90 rpm
  • Recovery 2:19 min @ 60% (60w) 90 rpm
  • FTP 1:13 min @ 70% (70w) 90 rpm
  • FTP 1:10 min @ 80% (80w) 95 rpm
  • FTP 1:20 min @ 95% (95w) 90 rpm
  • FTP 42 sec @ 80% (80w) 90 rpm
  • FTP 1 min @ 110% (110w) 100 rpm
  • FTP 1 min @ 80% (80w) 90 rpm
  • FTP 24 sec @ 110% (110w) 70 rpm
  • FTP 36 sec @ 110% (110w) 80 rpm
  • Recovery 33 sec @ 55% (55w) 90 rpm
  • FTP 30 sec @ 85% (85w) 90 rpm
  • FTP 15 sec @ 80% (80w) 60 rpm
  • AC 10 sec @ 164% (164w) 110 rpm
  • FTP 21 sec @ 85% (85w) 90 rpm
  • MAP 16 sec @ 127% (127w) 80 rpm
  • FTP 24 sec @ 85% (85w) 90 rpm
  • MAP 51 sec @ 127% (127w) 100 rpm
  • FTP 18 sec @ 110% (110w) 90 rpm
  • FTP 1:6 min @ 80% (80w) 90 rpm
  • FTP 26 sec @ 110% (110w) 100 rpm
  • FTP 16 sec @ 95% (95w) 90 rpm
  • MAP 17 sec @ 111% (111w) 75 rpm
  • MAP 12 sec @ 111% (111w) 80 rpm
  • MAP 7 sec @ 111% (111w) 75 rpm
  • MAP 20 sec @ 111% (111w) 80 rpm
  • MAP 24 sec @ 107% (107w) 100 rpm
  • FTP 11 sec @ 95% (95w) 100 rpm
  • MAP 18 sec @ 107% (107w) 100 rpm
  • MAP 34 sec @ 118% (118w) 100 rpm
  • FTP 1:1 min @ 78% (78w) 90 rpm
  • FTP 5 sec @ 80% (80w) 100 rpm
  • FTP 24 sec @ 78% (78w) 90 rpm
  • MAP 30 sec @ 110% (110w) 80 rpm
  • MAP 30 sec @ 107% (107w) 100 rpm
  • MAP 22 sec @ 118% (118w) 80 rpm
  • MAP 11 sec @ 126% (126w) 80 rpm
  • MAP 27 sec @ 107% (107w) 90 rpm
  • MAP 15 sec @ 127% (127w) 110 rpm
  • FTP 15 sec @ 90% (90w) 100 rpm
  • MAP 22 sec @ 107% (107w) 100 rpm
  • FTP 8 sec @ 70% (70w) 100 rpm
  • AC 16 sec @ 154% (154w) 110 rpm
  • MAP 45 sec @ 107% (107w) 100 rpm
  • FTP 8 sec @ 90% (90w) 100 rpm
  • MAP 5 sec @ 107% (107w) 110 rpm
  • FTP 2 sec @ 90% (90w) 100 rpm
  • MAP 6 sec @ 107% (107w) 110 rpm
  • FTP 6 sec @ 90% (90w) 100 rpm
  • AC 16 sec @ 143% (143w) 110 rpm
  • Recovery 3 min @ 45% (45w) 80 rpm
  • FTP 1:46 min @ 70% (70w) 90 rpm
  • MAP 16 sec @ 122% (122w) 110 rpm
  • FTP 45 sec @ 70% (70w) 90 rpm
  • MAP 1 min @ 118% (118w) 100 rpm
  • FTP 1 min @ 70% (70w) 90 rpm
  • FTP 19 sec @ 95% (95w) 90 rpm
  • MAP 6 sec @ 107% (107w) 100 rpm
  • FTP 25 sec @ 95% (95w) 90 rpm
  • MAP 21 sec @ 107% (107w) 80 rpm
  • MAP 5 sec @ 117% (117w) 90 rpm
  • MAP 21 sec @ 107% (107w) 80 rpm
  • FTP 22 sec @ 95% (95w) 100 rpm
  • MAP 46 sec @ 110% (110w) 110 rpm
  • FTP 15 sec @ 95% (95w) 100 rpm
  • FTP 44 sec @ 85% (85w) 95 rpm
  • Recovery 24 sec @ 55% (55w) 80 rpm
  • MAP 22 sec @ 107% (107w) 90 rpm
  • MAP 38 sec @ 114% (114w) 100 rpm
  • MAP 15 sec @ 119% (119w) 100 rpm
  • MAP 11 sec @ 109% (109w) 95 rpm
  • MAP 5 sec @ 115% (115w) 110 rpm
  • MAP 26 sec @ 107% (107w) 95 rpm
  • MAP 23 sec @ 117% (117w) 100 rpm
  • FTP 40 sec @ 95% (95w) 95 rpm
  • MAP 25 sec @ 107% (107w) 80 rpm
  • MAP 7 sec @ 107% (107w) 75 rpm
  • MAP 28 sec @ 107% (107w) 80 rpm
  • MAP 30 sec @ 117% (117w) 100 rpm
  • AC 13 sec @ 172% (172w) 110 rpm
  • Recovery 2:59 min @ 50% (50w) 90 rpm