Anaerobic

Today's Plan - Mix Up

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 75Popularity

About this workout

This workout mixes intense efforts with solid recovery, featuring 3 sets of 4-minute anaerobic intervals that build your kick for chasing down gaps and executing race-day sprints. Perfect for spicing up your trainer plan, this session will help you develop raw sprinting power while keeping the fatigue manageable for everyday training.

arw72

Workout structure

  • Warm-Up 5 min @ 46-70% (46-70w)
  • 5X
    • Active 1 min @ 77% (77w) 115 rpm
    • Rest 1 min @ 46% (46w) 105 rpm
  • 3X
    • Active 4 min @ 88% (88w) 62 rpm
    • Rest 1 min @ 60% (60w) 52 rpm
  • Active 5 min @ 65% (65w)
  • 4X
    • Active 1:30 min @ 100% (100w) 97 rpm
    • Rest 1 min @ 91% (91w) 87 rpm
  • Active 5 min @ 65% (65w)
  • 5X
    • Active 10 sec @ 300% (300w)
    • Rest 50 sec @ 46% (46w)
  • Cooldown 5 min @ 60-30% (60-30w)