Anaerobic

The Best Way is Blended

  • Cycling
  • 1h 3mTime
  • 81Stress
  • 0.87Intensity
  • 555Popularity

About this workout

This workout delivers a punchy anaerobic main set with 5 x 40 seconds at 117.4% FTP, perfect for developing your sprinting power and lactate tolerance for closing gaps in races or group rides. Use this brutal session to build the top-end kick needed for those decisive moments on the bike.

mansi

Workout structure

  • 80 3:42 min @ 51% (51w) 80 rpm
  • 90 2 min @ 55% (55w) 90 rpm
  • 100 1 min @ 70% (70w) 100 rpm
  • 90 1 min @ 55% (55w) 90 rpm
  • 60 1 min @ 80% (80w) 60 rpm
  • 90 1 min @ 55% (55w) 90 rpm
  • 90 55 sec @ 85% (85w) 90 rpm
  • 85 1:30 min @ 50% (50w) 85 rpm
  • 2X
    • 90 2 min @ 95% (95w) 90 rpm
    • 100 2 min @ 80% (80w) 100 rpm
  • 90 2 min @ 95% (95w) 90 rpm
  • 90 2:5 min @ 55% (55w) 90 rpm
  • 5X
    • 100-90 40 sec @ 117% (117w) 100 rpm
    • Rest 20 sec @ 40% (40w)
  • 100 40 sec @ 117% (117w) 100 rpm
  • 90 2 min @ 40% (40w) 90 rpm
  • 5X
    • 100-90 30 sec @ 138% (138w) 100 rpm
    • Rest 30 sec @ 40% (40w)
  • 100 30 sec @ 138% (138w) 100 rpm
  • 90 2 min @ 40% (40w) 90 rpm
  • 5X
    • 100-90 20 sec @ 145% (145w) 100 rpm
    • Rest 40 sec @ 40% (40w)
  • 100 20 sec @ 145% (145w) 100 rpm
  • 90 2 min @ 45% (45w) 90 rpm
  • 90 1:45 min @ 70% (70w) 90 rpm
  • 110 15 sec @ 120% (120w) 110 rpm
  • 90 45 sec @ 70% (70w) 90 rpm
  • 100 1 min @ 117% (117w) 100 rpm
  • 90 1 min @ 70% (70w) 90 rpm
  • 90 20 sec @ 90% (90w) 90 rpm
  • 100 8 sec @ 110% (110w) 100 rpm
  • 90 25 sec @ 90% (90w) 90 rpm
  • 80 20 sec @ 105% (105w) 80 rpm
  • 90 5 sec @ 114% (114w) 90 rpm
  • 80 23 sec @ 105% (105w) 80 rpm
  • 100 23 sec @ 95% (95w) 100 rpm
  • 110 48 sec @ 108% (108w) 110 rpm
  • 100 15 sec @ 95% (95w) 100 rpm
  • 95 43 sec @ 85% (85w) 95 rpm
  • 80 20 sec @ 45% (45w) 80 rpm
  • 90 22 sec @ 100% (100w) 90 rpm
  • 100 38 sec @ 110% (110w) 100 rpm
  • 100 16 sec @ 117% (117w) 100 rpm
  • 95 45 sec @ 105% (105w) 95 rpm
  • 100 23 sec @ 115% (115w) 100 rpm
  • 95 40 sec @ 100% (100w) 95 rpm
  • 80 1 min @ 105% (105w) 80 rpm
  • 100 30 sec @ 115% (115w) 100 rpm
  • 110 15 sec @ 152% (152w) 110 rpm
  • 90 3:5 min @ 50% (50w) 90 rpm