Anaerobic

Time Crunch V02

  • Cycling
  • 40mTime
  • 36Stress
  • 0.73Intensity
  • 45Popularity

About this workout

This workout delivers a hard-hitting anaerobic punch with 30-second efforts at 140% FTP, perfect for building the kick needed to close gaps during race scenarios or group rides. Ideal for time-crunched athletes looking to boost raw sprinting power and lactate tolerance without a hefty time commitment.

Paul Allan

Workout structure

  • 5 min @ 45-65% (45-65w)
  • 8:30 min @ 68% (68w)
  • 12 sec @ 105% (105w)
  • 24 sec @ 50% (50w)
  • 15 sec @ 107% (107w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 110% (110w)
  • 3 min @ 50% (50w)
  • 30 sec @ 115% (115w)
  • 1 min @ 50% (50w)
  • 30 sec @ 117% (117w)
  • 1 min @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 3 min @ 50% (50w)
  • 18 sec @ 120% (120w)
  • 1 min @ 50% (50w)
  • 21 sec @ 123% (123w)
  • 1 min @ 50% (50w)
  • 24 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 30 sec @ 140% (140w)
  • 1:30 min @ 50% (50w)
  • 33 sec @ 140% (140w)
  • 1:30 min @ 50% (50w)
  • 36 sec @ 140% (140w)
  • 2 min @ 55% (55w)
  • 2:57 min @ 50-40% (50-40w)