Anaerobic

SPRINT at Crit 2, rev2 29- 4 and 10 second intervals

  • Cycling
  • 58mTime
  • 89Stress
  • 0.94Intensity
  • 20Popularity

About this workout

This workout features intense 10-second sprints at a blistering 208.3% FTP, designed to build your anaerobic kick for those critical race moments or closing gaps during group rides. Perfect for developing raw sprinting power and lactate tolerance, it’s a brutal yet effective staple for any serious cyclist looking to boost their top-end punch.

timr

Workout structure

  • Active 8 min @ 40% (40w)
  • Active 2:30 min @ 68% (68w)
  • Active 1 min @ 75% (75w)
  • Active 1 min @ 60% (60w)
  • Active 30 sec @ 110% (110w)
  • Active 1 min @ 85% (85w)
  • Active 1 min @ 100% (100w)
  • Active 3 min @ 40% (40w)
  • Active 6 sec @ 271% (271w)
  • Active 10 sec @ 80% (80w)
  • Active 40 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 6 sec @ 271% (271w)
  • Active 10 sec @ 80% (80w)
  • Active 25 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 229% (229w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 6 sec @ 271% (271w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 240% (240w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 250% (250w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 229% (229w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 250% (250w)
  • Active 10 sec @ 80% (80w)
  • Active 30 sec @ 40% (40w)
  • 2X
    • Active 10 sec @ 80% (80w)
    • Active 6 sec @ 271% (271w)
    • Active 10 sec @ 80% (80w)
    • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 250% (250w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 229% (229w)
  • Active 10 sec @ 80% (80w)
  • Active 1 min @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 229% (229w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 6 sec @ 271% (271w)
  • Active 10 sec @ 80% (80w)
  • Active 25 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 208% (208w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 4 sec @ 271% (271w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 6 sec @ 292% (292w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 4 sec @ 271% (271w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 208% (208w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 6 sec @ 292% (292w)
  • Active 10 sec @ 80% (80w)
  • Active 25 sec @ 40% (40w)
  • 3X
    • Active 10 sec @ 80% (80w)
    • Active 4 sec @ 292% (292w)
    • Active 10 sec @ 80% (80w)
    • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • Active 10 sec @ 229% (229w)
  • 2X
    • Active 10 sec @ 80% (80w)
    • Active 20 sec @ 40% (40w)
    • Active 10 sec @ 80% (80w)
    • Active 4 sec @ 292% (292w)
  • Active 10 sec @ 80% (80w)
  • Active 20 sec @ 40% (40w)
  • Active 10 sec @ 80% (80w)
  • 10 sec @ 229% (229w)
  • 10 sec @ 80% (80w)
  • 20 sec @ 40% (40w)
  • 10 sec @ 80% (80w)
  • 10 sec @ 40% (40w)
  • 10 sec @ 80% (80w)
  • 10 sec @ 271% (271w)
  • 10 sec @ 80% (80w)
  • 20 sec @ 40% (40w)
  • 10 sec @ 80% (80w)
  • 5 sec @ 333% (333w)
  • 10 sec @ 80% (80w)
  • 3 min @ 50% (50w)
  • 10X
    • 10 sec @ 208% (208w)
    • Rest 12 sec @ 42% (42w)
  • 1 min @ 42% (42w)
  • Rest 30 sec @ 83% (83w)
  • 10X
    • 10 sec @ 208% (208w)
    • Rest 15 sec @ 42% (42w)
  • 2 min @ 58% (58w)
  • Rest 2 min @ 42% (42w)