Anaerobic

Strength warm up

  • Cycling
  • 22mTime
  • 21Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This anaerobic warm-up is a classic British Cycling staple, featuring two sets of 30-second efforts at 87% FTP to prime your legs for the work ahead. It builds the kick for closing gaps and prepares you for those savage race moments or hard group ride surges.

MattyH

Workout structure

  • 1:2 min @ 25-45% (25-45w) 1% Erg
  • 2 min @ 50% (50w) 1% Erg
  • 2 min @ 67% (67w) Erg
  • 1 min @ 80% (80w) Erg
  • 1 min @ 98% (98w) Erg
  • 2 min @ 45% (45w) Erg
  • 2X
    • 30 sec @ 87% (87w) 97 rpm 2% Erg
    • 20 sec @ 103% (103w) 97 rpm 4% Erg
    • 10 sec @ 130% (130w) 4% Erg
    • 1 min @ 45% (45w) Erg
  • 30 sec @ 87% (87w) 97 rpm 2% Erg
  • 20 sec @ 103% (103w) 97 rpm 4% Erg
  • 10 sec @ 130% (130w) 4% Slope
  • 3X
    • 1 min @ 45% (45w) Erg
    • 30 sec @ 87% (87w) 60 rpm 4% Erg
    • 20 sec @ 103% (103w) 60 rpm 6% Erg
    • 10 sec @ 130% (130w) 4% Erg
  • 2 min @ 45% (45w) Erg