Anaerobic

Spintertainment 2022-01-04

  • Cycling
  • 1h 10mTime
  • 69Stress
  • 0.77Intensity
  • 25Popularity

About this workout

This workout features intense efforts with 2 rounds of 4-minute stints at 88% FTP, designed to build your top-end punch and lactate tolerance for those critical moments in a race. Ideal for developing the kick needed to close gaps and power through sprint finishes, it’s perfect for sharpening your speed ahead of competitive group rides or events.

Roxystar

Workout structure

  • 6:44 min @ 30-40% (30-40w)
  • 3 min @ 40-60% (40-60w)
  • 1 min @ 70-80% (70-80w)
  • 3 min @ 50-60% (50-60w)
  • 30 sec @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 1 min @ 40-50% (40-50w)
  • 1 min @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 2 min @ 40-50% (40-50w)
  • 2 min @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 2 min @ 40-50% (40-50w)
  • 3 min @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 3 min @ 40-50% (40-50w)
  • 2X
    • 4 min @ 88-94% (88-94w)
    • 30 sec @ 115-125% (115-125w)
    • 4 min @ 40-50% (40-50w)
  • 3 min @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 3 min @ 40-50% (40-50w)
  • 2 min @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 2 min @ 40-50% (40-50w)
  • 1 min @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 1 min @ 40-50% (40-50w)
  • 30 sec @ 88-94% (88-94w)
  • 30 sec @ 115-125% (115-125w)
  • 5 min @ 50-60% (50-60w)
  • 3:18 min @ 30-40% (30-40w)