Anaerobic

Test Incremental

  • Cycling
  • 28mTime
  • 57Stress
  • 1.08Intensity
  • 105Popularity

About this workout

This brutal anaerobic workout, featuring 20×5 second max efforts with short recoveries, is perfect for building that crucial kick to close gaps or make race-winning moves. Use it as a ramp test or alongside the CTS test to gauge your raw sprinting power and lactate tolerance in real-world scenarios.

elpanadelpedal

Workout structure

  • 20X
    • Warm-Up 5 sec @ 100% (100w) 90 rpm
    • Rest 10 sec @ 73% (73w)
  • 80% 1 min @ 80% (80w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 84% 1 min @ 84% (84w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 88% 1 min @ 88% (88w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 92% 1 min @ 92% (92w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 96% 1 min @ 96% (96w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 100% 1 min @ 100% (100w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 104% 1 min @ 104% (104w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 108% 1 min @ 108% (108w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 112% 1 min @ 112% (112w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 116% 1 min @ 116% (116w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 120% 1 min @ 120% (120w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 124% 1 min @ 124% (124w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 128% 1 min @ 128% (128w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 132% 1 min @ 132% (132w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 136% 1 min @ 136% (136w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 140% 1 min @ 140% (140w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 144% 1 min @ 144% (144w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 148% 1 min @ 148% (148w) 85 rpm
  • Rest 15 sec @ 65% (65w)
  • 152% 1 min @ 152% (152w) 85 rpm
  • Rest 15 sec @ 65% (65w)