Anaerobic

SS-Base-W02D4-Clar

  • Cycling
  • 1h 31mTime
  • 102Stress
  • 0.82Intensity
  • 100Popularity

About this workout

This workout features a series of 5 intervals at 90% FTP, building your anaerobic capacity and kick for closing gaps or launching breakaways. It's a solid choice for riders looking to boost their raw sprinting power and lactate tolerance while maintaining a strong base.

wicahyanto

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 3 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 12 sec @ 130% (130w)
  • 48 sec @ 40% (40w)
  • 12 sec @ 150% (150w)
  • 48 sec @ 40% (40w)
  • 12 sec @ 170% (170w)
  • 48 sec @ 40% (40w)
  • 12 sec @ 180% (180w)
  • 48 sec @ 40% (40w)
  • 12 sec @ 200% (200w)
  • 2:48 min @ 40% (40w)
  • 5X
    • 12 sec @ 200% (200w)
    • 7:48 min @ 90% (90w)
    • 3 min @ 40% (40w)
  • 12 sec @ 200% (200w)
  • 7:48 min @ 90% (90w)
  • 9 min @ 40-30% (40-30w)