Anaerobic

Spin up #1

  • Cycling
  • 56mTime
  • 58Stress
  • 0.79Intensity
  • 90Popularity

About this workout

This workout features a challenging main set of 4 minutes at 80% FTP, designed to build raw sprinting power and improve lactate tolerance, perfect for closing gaps in a group ride or powering through race kicks. It's a solid choice for athletes looking to boost their anaerobic capacity while integrating some classic 1/3x15 principles.

BigKev

Workout structure

  • 5 min @ 50% (50w)
  • 1:20 min @ 50% (50w)
  • 1:20 min @ 63% (63w)
  • 1:20 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 1 min @ 55% (55w)
  • 3X
    • 1 min @ 85% (85w)
    • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)
  • 3 min @ 95% (95w)
  • 4X
    • 1 min @ 55% (55w)
    • 4 min @ 80% (80w)
    • 30 sec @ 95% (95w)
    • 30 sec @ 125% (125w) 110 rpm
  • 1 min @ 55% (55w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 95% (95w)
  • 1 min @ 105% (105w) 110 rpm
  • 5 min @ 50% (50w)