Three set anaerobic lively up

• Cycling
• 40mTime
• 54Stress
• 0.90Intensity
• 40Popularity

About this workout

This workout is a gnarly anaerobic blast, featuring three sets of 5 x 20 seconds at a fierce 172% FTP, perfect for building the kick needed to close gaps and power through race kicks. A great choice for sharpening your sprinting power and lactate tolerance, it fits well into any high-intensity training week or pre-race routine.

Workout structure

• 10 min @ 40-90% (40-90w)
• 2 min @ 58% (58w)
• 5X
  • 20 sec @ 172% (172w)
  • 30 sec @ 55% (55w)
• 20 sec @ 172% (172w)
• 5 min @ 58% (58w)
• 5X
  • 20 sec @ 171% (171w)
  • 30 sec @ 55% (55w)
• 20 sec @ 171% (171w)
• 5 min @ 58% (58w)
• 5X
  • 20 sec @ 170% (170w)
  • 30 sec @ 55% (55w)
• 20 sec @ 170% (170w)
• 5 min @ 58% (58w)