Anaerobic

Squeeze - then ease

  • Cycling
  • 1h 0mTime
  • 57Stress
  • 0.75Intensity
  • 20Popularity

About this workout

This workout packs a punch with short, intense 20-second efforts at 133% FTP designed to build your kick and lactate tolerance, perfect for closing gaps in a race or powering through a tough group ride. It's a brutal addition to your training that will enhance your sprinting power and top-end performance.

Jelle De Bock

Workout structure

  • 80 1:28 min @ 50% (50w) 80 rpm
  • 85 1:16 min @ 55% (55w) 85 rpm
  • 90 1 min @ 65% (65w) 90 rpm
  • 80 30 sec @ 50% (50w) 80 rpm
  • 90 30 sec @ 75% (75w) 90 rpm
  • 85 30 sec @ 60% (60w) 85 rpm
  • 95 30 sec @ 90% (90w) 95 rpm
  • 85 30 sec @ 70% (70w) 85 rpm
  • 100 45 sec @ 100% (100w) 100 rpm
  • 80 30 sec @ 50% (50w) 80 rpm
  • 90 20 sec @ 121% (121w) 90 rpm
  • 85 45 sec @ 50% (50w) 85 rpm
  • 100 15 sec @ 146% (146w) 100 rpm
  • 80 1:30 min @ 50% (50w) 80 rpm
  • 8X
    • 90 20 sec @ 133% (133w) 90 rpm
    • Rest 10 sec @ 45% (45w)
  • 90 10 sec @ 50% (50w) 90 rpm
  • 90 40 sec @ 80% (80w) 90 rpm
  • 90 30 sec @ 83% (83w) 90 rpm
  • 90 20 sec @ 85% (85w) 90 rpm
  • 80 1 min @ 40% (40w) 80 rpm
  • 85 1 min @ 50% (50w) 85 rpm
  • 7X
    • 95 20 sec @ 127% (127w) 95 rpm
    • Rest 10 sec @ 45% (45w)
  • 90 30 sec @ 85% (85w) 90 rpm
  • 95 40 sec @ 88% (88w) 95 rpm
  • 100 20 sec @ 90% (90w) 100 rpm
  • 80 45 sec @ 40% (40w) 80 rpm
  • 85 45 sec @ 50% (50w) 85 rpm
  • 6X
    • 100 20 sec @ 122% (122w) 100 rpm
    • 90 10 sec @ 45% (45w) 90 rpm
  • 95 30 sec @ 90% (90w) 95 rpm
  • 100 20 sec @ 95% (95w) 100 rpm
  • 105 10 sec @ 100% (100w) 105 rpm
  • 80 1:50 min @ 45% (45w) 80 rpm
  • 30 min @ 62% (62w)