Anaerobic

Swattate 10

  • Cycling
  • 1h 12mTime
  • 82Stress
  • 0.83Intensity
  • 31Popularity

About this workout

Swattate 10 is a brutal anaerobic workout designed to build your top-end punch with six hard 30-second efforts at 130% FTP, perfect for closing gaps in group rides or delivering a savage kick during race finishes. This session will push your lactate tolerance and raw sprinting power, making it an essential tool for any competitive cyclist.

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Workout structure

  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 2 min @ 80% (80w) 90 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 85% (85w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 90% (90w) 75 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 30 sec @ 130% (130w) 60 rpm
  • 2 min @ 100% (100w) 60 rpm
  • 30 sec @ 95% (95w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 30 sec @ 130% (130w) 60 rpm
  • 2 min @ 100% (100w) 60 rpm
  • 30 sec @ 95% (95w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 30 sec @ 130% (130w) 60 rpm
  • 2 min @ 100% (100w) 60 rpm
  • 30 sec @ 95% (95w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 30 sec @ 130% (130w) 60 rpm
  • 2 min @ 100% (100w) 60 rpm
  • 30 sec @ 95% (95w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 30 sec @ 130% (130w) 60 rpm
  • 2 min @ 100% (100w) 60 rpm
  • 30 sec @ 95% (95w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 30 sec @ 130% (130w) 60 rpm
  • 2 min @ 100% (100w) 60 rpm
  • 30 sec @ 95% (95w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 4 min @ 60% (60w) 105 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 45% (45w) 85 rpm