Anaerobic

Threshold Development

  • Cycling
  • 1h 5mTime
  • 72Stress
  • 0.81Intensity
  • 55Popularity

About this workout

This workout hones your anaerobic capacity with 5 hard-hitting intervals at 89.9% FTP, pushing your limits to build the kick needed for closing gaps in races. It's perfect for developing your raw sprinting power and lactate tolerance, essential for those decisive moments when the pace surges.

mikeyc

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w) 75 rpm
  • 3 min @ 90% (90w)
  • Rest 5 min @ 55% (55w)
  • 5X
    • Overs 10 sec @ 150% (150w) 110 rpm
    • Unders 1 min @ 90% (90w) 90 rpm
  • Rest 5 min @ 55% (55w)
  • 2 min @ 90% (90w)
  • 1 min @ 105% (105w)
  • 1 min @ 90% (90w)
  • 2 min @ 105% (105w)
  • 3 min @ 90% (90w)
  • 1 min @ 115% (115w)
  • 3 min @ 60% (60w)
  • 10 min @ 90% (90w)
  • 15 min @ 55% (55w)