Anaerobic

[SPIN]Strength and Cadence

  • Cycling
  • 1h 3mTime
  • 69Stress
  • 0.81Intensity
  • 115Popularity

About this workout

This gnarly workout focuses on strength and cadence with a main set of 13 x 3 minutes at 85% FTP, perfect for building the kick needed to close gaps in a race or ramp up your sprinting power. Incorporate this into your training to enhance lactate tolerance and boost your anaerobic capacity while keeping recovery spins on the agenda.

Sscafidi

Workout structure

  • 10 min @ 35-65% (35-65w)
  • 3 min @ 85% (85w) 110 rpm
  • 3 min @ 85% (85w) 100 rpm
  • 3 min @ 85% (85w) 90 rpm
  • 3 min @ 85% (85w) 80 rpm
  • 3 min @ 85% (85w) 70 rpm
  • 3 min @ 85% (85w) 60 rpm
  • 3 min @ 85% (85w) 50 rpm
  • 3 min @ 55% (55w)
  • 3 min @ 85% (85w) 60 rpm
  • 3 min @ 85% (85w) 70 rpm
  • 3 min @ 85% (85w) 80 rpm
  • 3 min @ 85% (85w) 90 rpm
  • 3 min @ 85% (85w) 100 rpm
  • 3 min @ 85% (85w) 110 rpm
  • 1 min @ 150% (150w) 120 rpm
  • 10 min @ 65-35% (65-35w)