Anaerobic

[SPIN][END][FORCE][M.END]6XFTPCRISSCROSS+40.20@VO2

  • Cycling
  • 1hTime
  • 76Stress
  • 0.87Intensity
  • 175Popularity

About this workout

This workout features a gnarly main set of 3 × 2 minutes at 108% FTP with short recoveries, perfect for building that raw sprinting power and lactate tolerance needed for race kicks or closing gaps in a group ride. Use this session to develop the top-end punch that can make all the difference when the pace heats up.

Sscafidi

Workout structure

  • 5 min @ 58% (58w)
  • 3X
    • 2 min @ 95% (95w)
    • 2 min @ 108% (108w)
    • 2 min @ 83% (83w)
  • 4 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 2X
    • 40 sec @ 80% (80w)
    • 20 sec @ 55% (55w)
  • 3X
    • 40 sec @ 98% (98w)
    • 20 sec @ 55% (55w)
  • 5X
    • 40 sec @ 125% (125w)
    • 20 sec @ 55% (55w)
  • 1 min @ 45% (45w)
  • 2X
    • 40 sec @ 80% (80w)
    • 20 sec @ 55% (55w)
  • 3X
    • 40 sec @ 98% (98w)
    • 20 sec @ 55% (55w)
  • 5X
    • 40 sec @ 125% (125w)
    • 20 sec @ 55% (55w)
  • 10 min @ 45% (45w)