Anaerobic

Tempo with Surges

  • Cycling
  • 2h 20mTime
  • 229Stress
  • 0.99Intensity
  • 125Popularity

About this workout

This workout features a classic tempo with surges approach, pushing your limits with sustained efforts interspersed with short recoveries to build your anaerobic capacity and kick for those decisive race moments. It's perfect for sharpening your punch during group rides or tackling tough climbs where every second counts.

gzexpat

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 160% (160w)
  • 1 min @ 40% (40w)
  • 30 sec @ 180% (180w)
  • 1 min @ 40% (40w)
  • 30 sec @ 200% (200w)
  • 1 min @ 40% (40w)
  • 2:30 min @ 81% (81w)
  • 6X
    • 30 sec @ 200% (200w)
    • Rest 9:30 min @ 85% (85w)
  • 2 min @ 40% (40w)
  • 6X
    • 30 sec @ 200% (200w)
    • Rest 9:30 min @ 85% (85w)
  • 1 min @ 60% (60w)
  • 1 min @ 50% (50w)
  • 1 min @ 40% (40w)