Anaerobic

Spin Up #1

  • Cycling
  • 54mTime
  • 57Stress
  • 0.80Intensity
  • 15Popularity

About this workout

This workout features 4 minutes of hard efforts at 80% FTP, punctuated by short recoveries, designed to build your kick for closing gaps and enhancing your raw sprinting power. Perfect for those mid-week sessions to boost lactate tolerance and prepare for race kicks or breakaways.

Sibs

Workout structure

  • Active 5 min @ 35-50% (35-50w)
  • Active 4 min @ 50-75% (50-75w)
  • Active 2 min @ 80% (80w)
  • Active 1 min @ 55% (55w)
  • 3X
    • Active 1 min @ 85% (85w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 55% (55w)
  • Active 3 min @ 95% (95w)
  • 4X
    • Active 1 min @ 55% (55w)
    • Active 4 min @ 80% (80w)
    • Active 30 sec @ 80-110% (80-110w) 100 rpm
    • Active 30 sec @ 125% (125w) 110 rpm
  • Active 1 min @ 55% (55w)
  • Active 3 min @ 65-95% (65-95w)
  • Active 1 min @ 105% (105w) 110 rpm
  • Active 5 min @ 75-45% (75-45w)