Anaerobic

Tempo To Sprints

  • Cycling
  • 50mTime
  • 62Stress
  • 0.86Intensity
  • 30Popularity

About this workout

This workout combines rolling sprints with anaerobic efforts, featuring 30-second bursts at 80% FTP to build your kick for closing gaps and hill sprints. It's perfect for developing raw sprinting power and lactate tolerance, giving you that top-end punch when it counts.

Gustavo Ugarte

Workout structure

  • 5 min @ 50% (50w)
  • 5X
    • 30 sec @ 65% (65w) 80 rpm
    • 30 sec @ 80% (80w) 95 rpm
  • 3 min @ 50% (50w) 85 rpm
  • 10 min @ 81% (81w)
  • 1 min @ 150% (150w) 100 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 30 sec @ 170% (170w) 100 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 15 sec @ 200% (200w) 110 rpm
  • 45 sec @ 50% (50w) 85 rpm
  • 10 sec @ 200% (200w) 110 rpm
  • 5 min @ 50% (50w) 85 rpm
  • 10 min @ 81% (81w) 90 rpm
  • 1 min @ 150% (150w) 100 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 30 sec @ 170% (170w) 100 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 15 sec @ 200% (200w) 110 rpm
  • 45 sec @ 50% (50w) 85 rpm
  • 10 sec @ 200% (200w) 110 rpm
  • 3:40 min @ 35% (35w) 50 rpm