Anaerobic

SZRGWO 08.3

Cycling
1h 3mTime
80Stress
0.87Intensity
15Popularity

About this workout

This savage workout is designed to build your kick to close gaps and improve your lactate tolerance with 7×30 seconds at 140% FTP, followed by generous recoveries. Perfect for sharpening your sprinting power in preparation for race kicks or group ride sprints.

Sibs

Workout structure

Warm-Up 3 min @ 25-75% (25-75w)
Active 7:30 min @ 75-105% (75-105w) 110 rpm
Active 7:30 min @ 100-80% (100-80w) 100 rpm
Free-ride 3 min @ 60% (60w)
Active 30 sec @ 140% (140w)
Active 2:30 min @ 55% (55w)
Active 30 sec @ 140% (140w)
Active 2:30 min @ 55% (55w)
Active 30 sec @ 140% (140w)
Active 2:30 min @ 55% (55w)
Active 30 sec @ 140% (140w)
Active 2:30 min @ 55% (55w)
Active 30 sec @ 140% (140w)
Active 2:30 min @ 55% (55w)
Active 30 sec @ 140% (140w)
Active 2:30 min @ 55% (55w)
Active 30 sec @ 140% (140w)
Free-ride 3 min @ 60% (60w)
Active 3 min @ 95% (95w) 55 rpm
Active 3 min @ 95% (95w) 110 rpm
Active 3 min @ 95% (95w) 55 rpm
Active 3 min @ 95% (95w) 110 rpm
Active 3 min @ 95% (95w) 55 rpm
Active 3 min @ 95% (95w) 110 rpm
Cooldown 3 min @ 75-25% (75-25w)