Anaerobic

Suf(fer)-Less Idol - Pre Race Day Openers

  • Cycling
  • 26mTime
  • 30Stress
  • 0.82Intensity
  • 16Popularity

About this workout

Get ready to unleash your top-end punch with this anaerobic workout featuring two hard 30-second efforts at 120% FTP, perfect for priming your legs before a race. This session is your go-to day trainer for building the kick needed to close gaps and fire up those last-minute sprints.

houlejon

Workout structure

  • Recovery 1:30 min @ 50% (50w) 80 rpm
  • Recovery 1:15 min @ 54% (54w) 85 rpm
  • FTP 1 min @ 65% (65w) 90 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • FTP 30 sec @ 74% (74w) 90 rpm
  • Recovery 30 sec @ 60% (60w) 85 rpm
  • FTP 30 sec @ 90% (90w) 95 rpm
  • FTP 30 sec @ 69% (69w) 85 rpm
  • FTP 45 sec @ 100% (100w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • MAP 20 sec @ 120% (120w) 90 rpm
  • Recovery 45 sec @ 50% (50w) 85 rpm
  • AC 20 sec @ 130% (130w) 100 rpm
  • Recovery 1:30 min @ 50% (50w) 80 rpm
  • NM 15 sec @ 200% (200w) 90 rpm
  • Recovery 50 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 150% (150w) 90 rpm
  • 2X
    • Recovery 40 sec @ 50% (50w) 85 rpm
    • MAP 30 sec @ 120% (120w) 95 rpm
  • Recovery 40 sec @ 50% (50w) 85 rpm
  • AC 20 sec @ 140% (140w) 95 rpm
  • Recovery 40 sec @ 50% (50w) 85 rpm
  • NM 15 sec @ 200% (200w) 100 rpm
  • Recovery 2 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 120% (120w) 85 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 150% (150w) 85 rpm
  • Recovery 40 sec @ 50% (50w) 85 rpm
  • NM 10 sec @ 200% (200w) 90 rpm
  • Recovery 50 sec @ 50% (50w) 90 rpm
  • NM 10 sec @ 200% (200w) 100 rpm
  • Recovery 50 sec @ 50% (50w) 90 rpm
  • AC 20 sec @ 150% (150w) 90 rpm
  • Recovery 40 sec @ 50% (50w) 80 rpm
  • MAP 30 sec @ 120% (120w) 95 rpm
  • Recovery 3 min @ 50% (50w) 85 rpm