Anaerobic

tims Hollenbeck Race

  • Cycling
  • 1h 10mTime
  • 104Stress
  • 0.94Intensity
  • 40Popularity

About this workout

Get ready for a brutal kick with 3 intense 5-second efforts at 260% FTP, perfect for developing your raw sprinting power and lactate tolerance. This workout is ideal for closing gaps in races or adding that top-end punch when it counts.

timr

Workout structure

  • Warm-Up 45 sec @ 30% (30w)
  • Jump 3 sec @ 260% (260w)
  • Rest 30 sec @ 70% (70w)
  • Sprint 3 sec @ 250% (250w)
  • Rest 20 sec @ 30% (30w)
  • Cruise 10 sec @ 75% (75w)
  • Chase 25 sec @ 129% (129w)
  • Rest 1:25 min @ 30% (30w)
  • Jump 3 sec @ 286% (286w)
  • Rest 6 sec @ 1% (1w)
  • Chase 10 sec @ 120% (120w)
  • Rest 10 sec @ 10% (10w)
  • Push 8 sec @ 110% (110w)
  • Sprint 3 sec @ 300% (300w)
  • Rest 10 sec @ 1% (1w)
  • Ftp 5 sec @ 100% (100w)
  • Rest 1:40 min @ 20% (20w)
  • Chase 20 sec @ 155% (155w)
  • Down 2:55 min @ 20% (20w)
  • Sprint 5 sec @ 300% (300w)
  • Cruise 40 sec @ 75% (75w)
  • Push2 15 sec @ 200% (200w)
  • Push 10 sec @ 165% (165w)
  • Ez 15 sec @ 40% (40w)
  • Ftp 20 sec @ 95% (95w)
  • Ez 1 min @ 50% (50w)
  • Sprint 15 sec @ 270% (270w)
  • Ez 26 sec @ 35% (35w)
  • Sprint 5 sec @ 200% (200w)
  • Ez 40 sec @ 30% (30w)
  • Sprint 5 sec @ 225% (225w)
  • Coast 10 sec @ 1% (1w)
  • Sprint 5 sec @ 210% (210w)
  • Coast 10 sec @ 10% (10w)
  • Hill 7:30 min @ 115% (115w)
  • Coast 1 min @ 30% (30w)
  • Burst 5 sec @ 260% (260w)
  • Push 15 sec @ 125% (125w)
  • Down 35 sec @ 10% (10w)
  • Push 10 sec @ 135% (135w)
  • Ease 10 sec @ 40% (40w)
  • Push 5 sec @ 165% (165w)
  • Ease 25 sec @ 10% (10w)
  • Sprint 5 sec @ 260% (260w)
  • Down 45 sec @ 20% (20w)
  • 88ftp 55 sec @ 88% (88w)
  • Push 10 sec @ 168% (168w)
  • Ezcruise 25 sec @ 58% (58w)
  • 140ftp 15 sec @ 140% (140w)
  • Ez 30 sec @ 20% (20w)
  • 115ftp 15 sec @ 115% (115w)
  • 125ftp 45 sec @ 125% (125w)
  • Ezcruise 15 sec @ 65% (65w)
  • Sprint 3 sec @ 225% (225w)
  • Cruise 50 sec @ 75% (75w)
  • Sprint 5 sec @ 215% (215w)
  • Ezcru 45 sec @ 62% (62w)
  • Push 20 sec @ 128% (128w)
  • Push 5 sec @ 165% (165w)
  • 90ftp 30 sec @ 75% (75w)
  • Ftp 1 min @ 100% (100w)
  • 150ftp 20 sec @ 150% (150w)
  • 90ftp 1:30 min @ 90% (90w)
  • 0-450x3 2 min @ 30% (30w)
  • Cruise 13:30 min @ 80% (80w)
  • 115ftp 3 min @ 115% (115w)
  • Cruise 1 min @ 70% (70w)
  • Sprint 5 sec @ 245% (245w)
  • Down 40 sec @ 1% (1w)
  • Cruise 35 sec @ 70% (70w)
  • Sprint 5 sec @ 265% (265w)
  • Cruise 3:42 min @ 80% (80w)
  • Ez 1:30 min @ 25% (25w)
  • Cruise 10 sec @ 70% (70w)
  • Push 6 sec @ 180% (180w)
  • Cruise 1:36 min @ 65% (65w)
  • Push 25 sec @ 125% (125w)
  • Ez 20 sec @ 35% (35w)
  • Ftp 45 sec @ 100% (100w)
  • Push 10 sec @ 150% (150w)
  • Cruise 40 sec @ 70% (70w)
  • PUSH 20 sec @ 145% (145w)
  • Cruise 1:54 min @ 62% (62w)
  • Sprint 3 sec @ 225% (225w)
  • Cruise 40 sec @ 65% (65w)
  • Final 3:5 min @ 130% (130w)