Anaerobic

Sprints 3x (6 x 325% / r 3')

  • Cycling
  • 1h 15mTime
  • 81Stress
  • 0.80Intensity
  • 190Popularity

About this workout

This savage sprint workout features 16 explosive 5-second efforts at a blistering 325% FTP, perfect for developing the top-end punch needed to close gaps or make decisive moves in a race. It's a brutal yet effective way to build your anaerobic capacity, ensuring you’re ready for those dramatic kicks in intense group rides or competitions.

ARNAL

Workout structure

  • 10 min @ 40-70% (40-70w)
  • 2X
    • 20 sec @ 100-150% (100-150w)
    • 1 min @ 50% (50w)
  • 20 sec @ 100-150% (100-150w)
  • 6X
    • 3 min @ 60% (60w)
    • 7 sec @ 325% (325w)
  • 6 min @ 60-40% (60-40w)
  • 5X
    • 7 sec @ 325% (325w)
    • 3 min @ 60% (60w)
  • 7 sec @ 325% (325w)
  • 6 min @ 60-40% (60-40w)
  • 5X
    • 7 sec @ 325% (325w)
    • 3 min @ 60% (60w)
  • 7 sec @ 325% (325w)