Anaerobic

Spencer -1

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 211Popularity

About this workout

Spencer -1 delivers a savage anaerobic workout with six sets of 5x30 seconds at 125% FTP, perfect for building the kick needed to close gaps during intense moments in races or group rides. This session is a time-tested way to boost your raw sprinting power and lactate tolerance, ensuring you're ready for race kicks and breakaways.

porcrom

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 20 sec @ 125% (125w)
  • Active 20 sec @ 40% (40w)
  • Active 25 sec @ 125% (125w)
  • Active 25 sec @ 40% (40w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 125% (125w)
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 30 sec @ 125% (125w)
    • Active 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 5:30 min @ 50-40% (50-40w)