Anaerobic

Sprint workout

  • Cycling
  • 1h 2mTime
  • 63Stress
  • 0.78Intensity
  • 21Popularity

About this workout

This savage sprint workout, featuring 5 efforts of 10 seconds at 300% FTP, is designed to build raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or adding a top-end punch for race day, it’s a brutal way to elevate your anaerobic capacity.

fynnsel

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • Primer 1 / 3 30 sec @ 85% (85w) 95 rpm
  • Cd 1 / 3 30 sec @ 50% (50w) 85 rpm
  • Primer 2 / 3 30 sec @ 95% (95w) 95 rpm
  • Cd 2 / 3 30 sec @ 50% (50w) 85 rpm
  • Primer 3 / 3 30 sec @ 105% (105w) 95 rpm
  • Cd 3/3 2:30 min @ 50% (50w) 85 rpm
  • Single leg 10 sec @ 300% (300w)
  • 5X
    • Rest 6:50 min @ 65% (65w)
    • Rest 10 sec @ 300% (300w)
  • Rest 6:50 min @ 65% (65w)
  • Single leg 5 min @ 60-40% (60-40w)