Anaerobic

TotalCyclist Openers 2

  • Cycling
  • 49mTime
  • 38Stress
  • 0.68Intensity
  • 25Popularity

About this workout

These leg openers feature a brutal main set of 9 × 15 sec sprints at 130% FTP, perfect for developing that top-end punch and lactate tolerance necessary for closing gaps in a race. Use this workout as a pre-ride routine or to sharpen your sprinting power during mid-week sessions.

TotalCyclist

Workout structure

  • 5 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 2 min @ 55% (55w)
  • 25 sec @ 130% (130w)
  • 15 sec @ 50% (50w)
  • 25 sec @ 130% (130w)
  • 15 sec @ 50% (50w)
  • 3 min @ 65% (65w)
  • 3 min @ 40% (40w)
  • 3 min @ 45% (45w)
  • 9X
    • 15 sec @ 130% (130w)
    • 1 min @ 50% (50w)
  • 1:10 min @ 70% (70w)
  • 8 min @ 50% (50w)