Anaerobic

Threshold with attacks

  • Cycling
  • 1h 2mTime
  • 101Stress
  • 0.99Intensity
  • 20Popularity

About this workout

This workout features a punishing main set of 2 sets of 3 × 4 min at 100% FTP, designed to build your anaerobic kick and lactate tolerance for those critical moments when the pace spikes. Perfect for improving your race-winning sprinting power and keeping up with attacks during group rides.

gregtheleg

Workout structure

  • 6 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 100% (100w)
  • 2 min @ 50% (50w)
  • 3X
    • 4 min @ 100% (100w)
    • 1 min @ 130% (130w)
  • 4 min @ 100% (100w)
  • 1 min @ 150% (150w)
  • 5 min @ 40% (40w)
  • 3X
    • 4 min @ 100% (100w)
    • 1 min @ 130% (130w)
  • 4 min @ 100% (100w)
  • 1 min @ 150% (150w)
  • 5 min @ 50-40% (50-40w)