Anaerobic

Sub-Threshold with Surges: 3x12

  • Cycling
  • 2h 15mTime
  • 124Stress
  • 0.74Intensity
  • 55Popularity

About this workout

This 3x12 workout is designed to push your limits with anaerobic bursts at 90% FTP, enhancing your sprinting power and lactate tolerance for those crucial moments in a race or group ride. A solid choice for building the kick needed to close gaps or respond to attacks, this session is a must for serious cyclists looking to sharpen their competitive edge.

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Workout structure

  • 20 min @ 45% (45w)
  • 4:30 min @ 55-95% (55-95w)
  • 30 sec @ 160% (160w)
  • 5 min @ 45% (45w)
  • 4X
    • 30 sec @ 125% (125w)
    • 2:30 min @ 90% (90w)
  • 15 min @ 45% (45w)
  • 4X
    • 30 sec @ 125% (125w)
    • 2:30 min @ 90% (90w)
  • 15 min @ 45% (45w)
  • 4X
    • 30 sec @ 125% (125w)
    • 2:30 min @ 90% (90w)
  • 15 min @ 45% (45w)
  • 19 min @ 60% (60w)
  • 5 min @ 45% (45w)