Anaerobic

The Trick by GoGo

Cycling
58mTime
78Stress
0.90Intensity
286Popularity

About this workout

This workout features hard-hitting 20-second intervals at 185% FTP to build explosive kick and lactate tolerance, perfect for closing gaps during a race or laying down a savage sprint in a group ride. Use it to sharpen your top-end punch and prepare for those critical moments when the pace spikes.

GoGo

Workout structure

90 5:30 min @ 50% (50w) 90 rpm
90 1 min @ 70% (70w) 90 rpm
75 1 min @ 80% (80w) 75 rpm
90 1 min @ 55% (55w) 90 rpm
95 1 min @ 100% (100w) 95 rpm
85 1 min @ 50% (50w) 85 rpm
100 30 sec @ 100% (100w) 100 rpm
105 20 sec @ 120% (120w) 105 rpm
110 10 sec @ 160% (160w) 110 rpm
85 2 min @ 40% (40w) 85 rpm
100 20 sec @ 185% (185w) 100 rpm
90 20 sec @ 150% (150w) 90 rpm
Stand-100 20 sec @ 175% (175w) 100 rpm
85 3:30 min @ 40% (40w) 85 rpm
85 2:30 min @ 50% (50w) 85 rpm
100 20 sec @ 190% (190w) 100 rpm
90 20 sec @ 145% (145w) 90 rpm
Stand-100 20 sec @ 175% (175w) 100 rpm
85 2 min @ 40% (40w) 85 rpm
85 2 min @ 50% (50w) 85 rpm
80 1 min @ 40% (40w) 80 rpm
85 1 min @ 50% (50w) 85 rpm
Stand-100 20 sec @ 195% (195w) 100 rpm
90 20 sec @ 143% (143w) 90 rpm
Stand-100 20 sec @ 172% (172w) 100 rpm
85 3 min @ 40% (40w) 85 rpm
85 3 min @ 50% (50w) 85 rpm
Stand-100 20 sec @ 186% (186w) 100 rpm
90 20 sec @ 138% (138w) 90 rpm
Stand-100 20 sec @ 181% (181w) 100 rpm
80 5 min @ 40% (40w) 80 rpm
95 3:30 min @ 80% (80w) 95 rpm
90 3 min @ 85% (85w) 90 rpm
95 2 min @ 90% (90w) 95 rpm
90 1 min @ 85% (85w) 90 rpm
90 2 min @ 88% (88w) 90 rpm
90 2 min @ 80% (80w) 90 rpm
90 1 min @ 88% (88w) 90 rpm
100 20 sec @ 178% (178w) 100 rpm
85 3 min @ 50% (50w) 85 rpm