Tempo with anaerobic kick

• Cycling
• 30mTime
• 33Stress
• 0.81Intensity
• 60Popularity

About this workout

This workout combines a solid tempo effort with short, intense anaerobic bursts to build your kick for closing gaps during races or group rides. Use this session to enhance your raw sprinting power and lactate tolerance without sacrificing endurance.

Workout structure

• 3 min @ 50% (50w)
• 1:30 min @ 80% (80w)
• 1 min @ 50% (50w)
• 1:30 min @ 80-90% (80-90w)
• 1 min @ 60-50% (60-50w)
• 1 min @ 80-90% (80-90w)
• 1 min @ 60-50% (60-50w)
• 5 min @ 80-90% (80-90w)
• 5 min @ 90-80% (90-80w)
• 5 min @ 80-90% (80-90w)
• 15 sec @ 150% (150w)
• 30 sec @ 60% (60w)
• 15 sec @ 150% (150w)
• 30 sec @ 60-50% (60-50w)
• 15 sec @ 150% (150w)
• 15 sec @ 120-100% (120-100w)
• 3 min @ 60-50% (60-50w)