Anaerobic

[SPIN][STRENGTH][FTP][120TSS][1h30] Strength WK3

  • Cycling
  • 1h 29mTime
  • 120Stress
  • 0.90Intensity
  • 121Popularity

About this workout

This anaerobic workout focuses on building your kick with 6 intervals of 3 minutes at 105% FTP, perfect for those mid-week sessions where you need to push your limits. Use it to sharpen your raw sprinting power and lactate tolerance, ideal for closing gaps in group rides or unleashing a top-end punch during races.

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)
    • Rest 2 min @ 70% (70w)
  • 5 min @ 85% (85w)
  • 6X
    • 15 sec @ 155% (155w)
    • 2:45 min @ 105% (105w) 60 rpm
    • 1:45 min @ 100% (100w) 100 rpm
    • 1 min @ 66% (66w) 80 rpm
  • 30 sec @ 115% (115w) 100 rpm
  • Rest 2 min @ 70% (70w)
  • 30 sec @ 115% (115w)
  • 3X
    • Rest 2 min @ 70% (70w)
    • 30 sec @ 115% (115w) 100 rpm
  • Rest 2 min @ 70% (70w)
  • 3 min @ 90% (90w)
  • 3 min @ 80% (80w)
  • 3 min @ 70% (70w)
  • 3 min @ 60% (60w)