Anaerobic

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Cycling
49mTime
72Stress
0.93Intensity
3,849Popularity

About this workout

This workout is all about building that top-end punch with short, intense efforts at 110% FTP, perfect for closing gaps in a race or launching a powerful attack. Use it to boost your raw sprinting power and lactate tolerance, making you a formidable competitor when it counts.

mansi

Workout structure

2:11 min @ 50% (50w) 90 rpm
1:30 min @ 65% (65w) 90 rpm
57 sec @ 82% (82w) 90 rpm
20 sec @ 100% (100w) 90 rpm
27 sec @ 70% (70w) 90 rpm
33 sec @ 110% (110w) 100 rpm
26 sec @ 70% (70w) 85 rpm
46 sec @ 90% (90w) 95 rpm
51 sec @ 95% (95w) 100 rpm
44 sec @ 50% (50w) 90 rpm
15 sec @ 100% (100w) 100 rpm
14 sec @ 106% (106w) 100 rpm
16 sec @ 112% (112w) 100 rpm
14 sec @ 155% (155w) 110 rpm
1 min @ 50% (50w) 90 rpm
29 sec @ 100% (100w) 100 rpm
31 sec @ 106% (106w) 100 rpm
29 sec @ 112% (112w) 100 rpm
18 sec @ 119% (119w) 100 rpm
13 sec @ 155% (155w) 110 rpm
1 min @ 50% (50w) 90 rpm
45 sec @ 95% (95w) 80 rpm
40 sec @ 100% (100w) 80 rpm
35 sec @ 110% (110w) 80 rpm
30 sec @ 116% (116w) 80 rpm
15 sec @ 155% (155w) 100 rpm
1 min @ 50% (50w) 90 rpm
1 min @ 95% (95w) 70 rpm
1 min @ 100% (100w) 70 rpm
1 min @ 110% (110w) 70 rpm
1 min @ 116% (116w) 70 rpm
1:31 min @ 50% (50w) 90 rpm
2 min @ 92% (92w) 90 rpm
2 min @ 94% (94w) 90 rpm
2 min @ 97% (97w) 90 rpm
2 min @ 100% (100w) 90 rpm
2 min @ 50% (50w) 90 rpm
1:1 min @ 95% (95w) 70 rpm
1 min @ 100% (100w) 70 rpm
1 min @ 110% (110w) 70 rpm
1 min @ 116% (116w) 70 rpm
1:29 min @ 50% (50w) 90 rpm
46 sec @ 95% (95w) 75 rpm
45 sec @ 100% (100w) 75 rpm
45 sec @ 110% (110w) 100 rpm
45 sec @ 116% (116w) 100 rpm
1 min @ 50% (50w) 90 rpm
30 sec @ 100% (100w) 100 rpm
30 sec @ 107% (107w) 100 rpm
30 sec @ 113% (113w) 100 rpm
30 sec @ 119% (119w) 100 rpm
1 min @ 50% (50w) 90 rpm
15 sec @ 103% (103w) 100 rpm
15 sec @ 109% (109w) 100 rpm
15 sec @ 116% (116w) 100 rpm
15 sec @ 162% (162w) 110 rpm
3 min @ 50% (50w) 90 rpm