anaerobic

Soonami Base Build 1

  • Cycling
  • 1hTime
  • 67Stress
  • 0.82Intensity
  • 86Popularity

About this workout

This workout features a classic anaerobic main set of 4×2 minutes at 80% FTP, perfect for building the kick to close gaps and develop your raw sprinting power. Ideal for enhancing your performance in breakaways or when the pace ramps up in races, it's a solid choice for those looking to boost their overall speed and lactate tolerance.

Soonami

Workout structure

  • 7:30 min @ 40-75% (40-75w)
  • 2 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 80% (80w)
  • 2 min @ 100% (100w)
  • 3 min @ 50-75% (50-75w)
  • 2 min @ 100% (100w)
  • 2 min @ 80% (80w)
  • 3 min @ 50-75% (50-75w)
  • 3 min @ 100% (100w)
  • 2 min @ 80% (80w)
  • 3 min @ 50-75% (50-75w)
  • 4 min @ 100% (100w)
  • 2 min @ 80% (80w)
  • 2:30 min @ 50% (50w)
  • 30 sec @ 125% (125w)
  • 2 min @ 60% (60w)
  • 30 sec @ 130% (130w)
  • 2 min @ 60% (60w)
  • 30 sec @ 135% (135w)
  • 2 min @ 60% (60w)
  • 30 sec @ 140% (140w)
  • 2 min @ 60% (60w)
  • 30 sec @ 150% (150w)
  • 7:30 min @ 60-40% (60-40w)