Anaerobic

SFR 11^ settimana

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 272Popularity

About this workout

This SFR session features 10 brutal 30-second efforts at 140% FTP, perfect for building the kick to close gaps and increasing lactate tolerance. Ideal for riders looking to enhance their sprinting power during critical moments in races or group rides.

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Workout structure

  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 2 min @ 80% (80w) 90 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 85% (85w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 90% (90w) 75 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 30 sec @ 140% (140w) 60 rpm
  • 30 sec @ 120% (120w) 70 rpm
  • 1:30 min @ 100% (100w) 80 rpm
  • 30 sec @ 140% (140w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 140% (140w) 60 rpm
  • 30 sec @ 120% (120w) 70 rpm
  • 1:30 min @ 100% (100w) 80 rpm
  • 30 sec @ 140% (140w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 140% (140w) 60 rpm
  • 30 sec @ 120% (120w) 70 rpm
  • 1:30 min @ 100% (100w) 80 rpm
  • 30 sec @ 140% (140w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 140% (140w) 60 rpm
  • 30 sec @ 120% (120w) 70 rpm
  • 1:30 min @ 100% (100w) 80 rpm
  • 30 sec @ 140% (140w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 140% (140w) 60 rpm
  • 30 sec @ 120% (120w) 70 rpm
  • 1:30 min @ 100% (100w) 80 rpm
  • 30 sec @ 140% (140w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 4 min @ 60% (60w) 105 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 45% (45w) 85 rpm