Anaerobic

Sprint 3

  • Cycling
  • 1h 1mTime
  • 147Stress
  • 1.20Intensity
  • 66Popularity

About this workout

This workout delivers a gnarly anaerobic punch with 5 intervals that push you to 90% of your FTP, honing your kick for closing gaps or launching a late-race sprint. Perfect for those looking to build raw power and lactate tolerance, it's a staple for anyone serious about racing or group ride competitiveness.

Pauldubienski

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 4:45 min @ 90% (90w) 80 rpm
  • Active 30 sec @ 300% (300w)
  • Active 5 min @ 55% (55w)
  • Active 4:45 min @ 90% (90w) 80 rpm
  • Active 30 sec @ 300% (300w)
  • Active 5 min @ 55% (55w)
  • Active 4:45 min @ 90% (90w) 80 rpm
  • Active 30 sec @ 300% (300w)
  • Active 5 min @ 55% (55w)
  • Active 4:45 min @ 90% (90w) 80 rpm
  • Active 30 sec @ 300% (300w)
  • Active 5 min @ 55% (55w)
  • Active 4:45 min @ 90% (90w) 80 rpm
  • Active 30 sec @ 300% (300w)
  • Cooldown 5 min @ 75-25% (75-25w)