anaerobic

Tempo 140W W_efforts

  • Cycling
  • 1h 6mTime
  • 140Stress
  • 1.13Intensity
  • 50Popularity

About this workout

This workout features a gnarly main set of 2 × 10 minutes at 120% FTP, perfect for building that savage kick needed to close gaps in races or push through tough group ride efforts. It's a classic way to boost your anaerobic capacity while delivering a punch for those critical moments when the pace ramps up.

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Workout structure

  • 2X
    • 5 min @ 90% (90w)
  • 2X
    • 10 min @ 120% (120w)
    • 5 min @ 90% (90w)
  • 5 min @ 150% (150w)
  • 5 min @ 90% (90w)
  • 1 min @ 200% (200w)
  • 3X
    • 5 min @ 90% (90w)