Anaerobic

SS Spin Up #1

  • Cycling
  • 1h 5mTime
  • 478Stress
  • 2.10Intensity
  • 30Popularity

About this workout

This brutal anaerobic workout with 4×4 minutes at 220% FTP will build your kick for closing gaps and improve your raw sprinting power. Perfect for those looking to add a savage punch to their race-day efforts or needing to boost their high-intensity game during hard group rides.

sethic

Workout structure

  • Warm-Up 8 min @ 135-150% (135-150w)
  • 5 min @ 150-210% (150-210w)
  • Cooldown 2 min @ 220% (220w)
  • 1 min @ 150% (150w)
  • 3X
    • 1 min @ 230% (230w)
    • 1 min @ 165% (165w)
  • 1 min @ 150% (150w)
  • 3 min @ 260% (260w)
  • 4X
    • 1 min @ 150% (150w)
    • 4 min @ 220% (220w)
    • 30 sec @ 220-300% (220-300w)
    • 30 sec @ 340% (340w)
  • 1 min @ 150% (150w)
  • 3 min @ 177-259% (177-259w)
  • 1 min @ 285% (285w)
  • 5 min @ 160-135% (160-135w)
  • 5 min @ 135% (135w)