Anaerobic

TK 1-Lap Standing/Sitting Starts

  • Cycling
  • 1h 1mTime
  • 68Stress
  • 0.81Intensity
  • 15Popularity

About this workout

This workout features brutal 30-second efforts at 200% FTP, designed to build the kick needed to close gaps and enhance your raw sprinting power. Perfect for sharpening your punch before races or improving your anaerobic capacity for those gnarly group ride sprints.

heidi

Workout structure

  • 5 min @ 35% (35w)
  • 2 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 110% (110w)
  • 1 min @ 120% (120w)
  • 5 min @ 35% (35w)
  • 2X
    • 25 sec @ 200% (200w)
    • Rest 5 min @ 35% (35w)
    • 30 sec @ 200% (200w)
    • Rest 10 min @ 35% (35w)
  • 25 sec @ 200% (200w)
  • Rest 5 min @ 35% (35w)
  • 30 sec @ 200% (200w)
  • Rest 5 min @ 35% (35w)