Anaerobic

10x20s/5m SIIT

  • Cycling
  • 1h 4mTime
  • 85Stress
  • 0.89Intensity
  • 60Popularity

About this workout

This savage anaerobic workout features hard 20-second efforts at 300% FTP, perfect for building the kick needed to close gaps during a race or a fierce group ride. Incorporate it into your training to boost your raw sprinting power and lactate tolerance for those critical moments when the pace spikes.

edmundino

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • 5 min @ 75% (75w)
  • Cooldown 30 sec @ 115% (115w)
  • 2X
    • 30 sec @ 50% (50w)
    • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 2X
    • 20 sec @ 150% (150w)
    • 3:40 min @ 50% (50w)
  • 20 sec @ 200% (200w)
  • 3:40 min @ 50% (50w)
  • 20 sec @ 200% (200w)
  • 3X
    • 5:40 min @ 50% (50w)
    • 20 sec @ 250% (250w)
    • 5:40 min @ 50% (50w)
    • 20 sec @ 300% (300w)