Anaerobic

SubLT-W8 (SST: race winning intervals) - minder sprint - Watson finish

  • Cycling
  • 1h 25mTime
  • 108Stress
  • 0.87Intensity
  • 65Popularity

About this workout

This workout features race-winning intervals with 2 × 15 minutes at 91% FTP, perfect for building the kick needed to close gaps and enhance your top-end punch. Ideal for sharpening your anaerobic capacity ahead of key races or those gnarly group ride sprints, this session is a must for competitive cyclists looking to elevate their game.

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Workout structure

  • Warm-Up 5 min @ 65% (65w)
  • 3X
    • Warm-Up 1 min @ 83% (83w)
    • Rest 1 min @ 50% (50w)
  • 2X
    • Main set 30 sec @ 140% (140w)
    • Rest 15 min @ 91% (91w)
    • Main set 30 sec @ 140% (140w)
    • Rest 5 min @ 65% (65w)
  • Main set 30 sec @ 140% (140w)
  • Rest 15 min @ 91% (91w)
  • Main set 30 sec @ 140% (140w)
  • Rest 2 min @ 45% (45w)
  • 1 min @ 110% (110w)
  • 2 min @ 85% (85w)
  • 4 min @ 75% (75w)
  • 3 min @ 68% (68w)
  • 30 sec @ 105% (105w)
  • 4 min @ 65% (65w)