Anaerobic

STRENGHT REPS

  • Cycling
  • 1h 19mTime
  • 100Stress
  • 0.87Intensity
  • 65Popularity

About this workout

This workout features intense strength reps designed to build your top-end punch and lactate tolerance with savage 30-second efforts at 200% FTP. Perfect for closing gaps during group rides or powering through race kicks, it’s a brutal session that will leave you stronger and ready for anything.

Lukasz Ciszek

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w) 90 rpm
  • 4:50 min @ 90% (90w) 80 rpm
  • 10 sec @ 250% (250w) 120 rpm
  • Rest 5 min @ 55% (55w)
  • 4:50 min @ 90% (90w) 80 rpm
  • 10 sec @ 260% (260w) 120 rpm
  • Rest 5 min @ 55% (55w)
  • 4:50 min @ 90% (90w) 80 rpm
  • 10 sec @ 270% (270w) 120 rpm
  • Rest 5 min @ 55% (55w)
  • 4:50 min @ 90% (90w) 80 rpm
  • 10 sec @ 280% (280w) 120 rpm
  • Rest 5 min @ 55% (55w)
  • 4:50 min @ 90% (90w) 80 rpm
  • 10 sec @ 290% (290w) 120 rpm
  • Rest 5 min @ 55% (55w)
  • 4X
    • 30 sec @ 200% (200w) 75-90 rpm
    • Rest 3 min @ 45% (45w)
  • Cooldown 5 min @ 50-25% (50-25w) 85 rpm