Anaerobic

Striped +3

  • Cycling
  • 1h 31mTime
  • 92Stress
  • 0.78Intensity
  • 60Popularity

About this workout

Striped +3 features a brutal main set of 3 sets of 7 × 20 seconds at 180% FTP, perfect for developing that top-end punch needed for closing gaps and explosive race kicks. This workout is a must for any cyclist looking to build raw sprinting power and lactate tolerance in a time-efficient session.

Bart

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 80% (80w)
  • Active 15 sec @ 150% (150w)
  • Active 1 min @ 40% (40w)
  • Active 15 sec @ 160% (160w)
  • Active 1 min @ 40% (40w)
  • Active 15 sec @ 170% (170w)
  • Active 1 min @ 40% (40w)
  • Active 15 sec @ 180% (180w)
  • Active 5 min @ 51% (51w)
  • 7X
    • Active 20 sec @ 180% (180w)
    • Active 2 min @ 40% (40w)
  • 20 sec @ 180% (180w)
  • 8 min @ 50% (50w)
  • 7X
    • 20 sec @ 180% (180w)
    • 2 min @ 40% (40w)
  • 20 sec @ 180% (180w)
  • 8 min @ 50% (50w)
  • 7X
    • 20 sec @ 180% (180w)
    • 2 min @ 40% (40w)
  • 20 sec @ 180% (180w)
  • 7 min @ 40-33% (40-33w)