Anaerobic

СПРИНТ 3X5X0:10@400W 00:35:00

  • Cycling
  • 35mTime
  • 33Stress
  • 0.75Intensity
  • 45Popularity

About this workout

This hard-hitting anaerobic workout features 3 sets of 5 explosive 10-second sprints at 174.9% FTP, perfect for building raw sprinting power and lactate tolerance. Ideal for closing gaps in group rides or delivering a top-end punch in races, it’s a must-add for any serious cyclist’s training arsenal.

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Workout structure

  • Warm-Up 1:30 min @ 50% (50w)
  • Warm-Up 1:30 min @ 55% (55w)
  • Warm-Up 30 sec @ 75% (75w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 70% (70w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 30 sec @ 85% (85w)
  • Warm-Up 1:30 min @ 60% (60w)
  • Warm-Up 30 sec @ 85% (85w)
  • Rest 1 min @ 55% (55w)
  • 30 sec @ 90% (90w) 85 rpm
  • 5X
    • Interval 10 sec @ 175% (175w) 90 rpm
    • Rest 20 sec @ 50% (50w) 85 rpm
  • 30 sec @ 55% (55w)
  • 1:15 min @ 55% (55w)
  • 1:15 min @ 60% (60w)
  • 30 sec @ 90% (90w)
  • 5X
    • Interval 10 sec @ 175% (175w) 90 rpm
    • Rest 20 sec @ 50% (50w) 85 rpm
  • 30 sec @ 55% (55w)
  • 1:15 min @ 55% (55w)
  • 1:15 min @ 60% (60w)
  • 30 sec @ 90% (90w)
  • 5X
    • Interval 10 sec @ 175% (175w) 90 rpm
    • Rest 20 sec @ 50% (50w) 85 rpm
  • 30 sec @ 55% (55w)
  • 1:40 min @ 60% (60w)
  • Cooldown 4 min @ 55% (55w)
  • Cooldown 2:50 min @ 50% (50w)