Anaerobic

[SPIN][FORCE][POWER]10S MAX

  • Cycling
  • 1h 9mTime
  • 86Stress
  • 0.86Intensity
  • 130Popularity

About this workout

This brutal workout features 3 sets of 10 maximal 10-second efforts at 200% FTP, designed to build your anaerobic capacity and enhance your critical power. Perfect for developing the kick needed to close gaps in races or push through tough group ride sprints, this session will elevate your raw sprinting power and lactate tolerance.

Sscafidi

Workout structure

  • 4 min @ 40-80% (40-80w)
  • 2X
    • 40 sec @ 83% (83w)
    • Rest 20 sec @ 67% (67w)
  • 3X
    • 40 sec @ 100% (100w)
    • Rest 20 sec @ 67% (67w)
  • 5 min @ 83% (83w)
  • 10X
    • 10 sec @ 200% (200w)
    • Rest 50 sec @ 64% (64w)
  • 5 min @ 67% (67w)
  • 10X
    • 10 sec @ 200% (200w)
    • Rest 50 sec @ 64% (64w)
  • 5 min @ 67% (67w)
  • 10X
    • 10 sec @ 200% (200w)
    • Rest 50 sec @ 64% (64w)
  • 5 min @ 67% (67w)
  • 5 min @ 83% (83w)
  • 5 min @ 67-35% (67-35w)