Anaerobic

Drill Deep

  • Cycling
  • 1h 29mTime
  • 112Stress
  • 0.87Intensity
  • 200Popularity

About this workout

Drill Deep is a punishing anaerobic workout featuring a main set of 6 × 3-minute efforts at 98% FTP, perfect for developing raw sprinting power and lactate tolerance. Great for sharpening your kick to close gaps during a race or push through tough group ride moments, this session will elevate your top-end punch while reinforcing your cadence drill skills.

Sscafidi

Workout structure

  • 3 min @ 55% (55w)
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 3 min @ 54% (54w)
  • 4X
    • 30 sec @ 100% (100w)
    • 2 min @ 70% (70w)
  • 5 min @ 85% (85w)
  • 6X
    • 15 sec @ 155% (155w) 80 rpm
    • 2:45 min @ 98% (98w) 60 rpm
    • 1:45 min @ 98% (98w) 100 rpm
    • 1 min @ 66% (66w) 80 rpm
  • 5X
    • 30 sec @ 110% (110w) 110 rpm
    • 2 min @ 70% (70w)
  • 3 min @ 90% (90w)
  • 3 min @ 80% (80w)
  • 3 min @ 70% (70w)
  • 3 min @ 60% (60w)