Anaerobic

SPOK'D Threshold & Power & VO2

  • Cycling
  • 1h 30mTime
  • 119Stress
  • 0.89Intensity
  • 25Popularity

About this workout

This workout features a punishing main set of 2 x 12 minutes at 95% FTP, targeting your critical power to build raw sprinting power and lactate tolerance. Perfect for developing that top-end punch needed for race kicks and closing gaps during intense group rides.

jailsea

Workout structure

  • 4 min @ 45% (45w)
  • 2 min @ 60% (60w)
  • 2 min @ 75% (75w)
  • 1 min @ 85% (85w)
  • 1 min @ 100% (100w)
  • 2X
    • 12:20 min @ 95% (95w)
    • 5:20 min @ 75% (75w)
  • 2X
    • 30 sec @ 140% (140w)
    • 4:50 min @ 75% (75w)
  • 6X
    • 1:30 min @ 95% (95w)
    • 40 sec @ 110% (110w)
    • 40 sec @ 125% (125w)
    • 2 min @ 65% (65w)
  • 5 min @ 45% (45w)