Anaerobic

test 5' y 60"

  • Cycling
  • 1h 0mTime
  • 58Stress
  • 0.76Intensity
  • 25Popularity

About this workout

This workout features short, explosive efforts with 5-second sprints at 200% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for ramp tests or race scenarios where a savage punch is needed, this session will elevate your lactate tolerance and top-end speed.

Carlos Casado

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • Cooldown 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 1 min @ 100% (100w)
  • 4 min @ 40% (40w)
  • 4X
    • 5 sec @ 200% (200w)
    • 55 sec @ 40% (40w)
  • 4 min @ 40% (40w)
  • 5 min @ 120% (120w)
  • 20 min @ 52% (52w)
  • 1 min @ 140% (140w)
  • 9:15 min @ 55% (55w)