Anaerobic

8x Escapadas (30"+1')

  • Cycling
  • 41mTime
  • 58Stress
  • 0.92Intensity
  • 70Popularity

About this workout

This workout features 8x Escapadas, with short, powerful efforts that build your raw sprinting power and lactate tolerance, mimicking those gnarly race kicks needed to close gaps. It's perfect for sharpening your anaerobic capacity, making it a staple for those intense group rides or breakaway attempts when the pace spikes.

XiscoAOS

Workout structure

  • 5 min @ 50-70% (50-70w)
  • 1 min @ 95% (95w)
  • Rest 1 min @ 60% (60w)
  • 30 sec @ 150% (150w)
  • Rest 1 min @ 100% (100w)
  • 2 min @ 60% (60w)
  • Open-ended 30 sec @ 150% (150w)
  • 2X
    • Rest 1 min @ 100% (100w)
    • 2 min @ 60% (60w)
    • 30 sec @ 150% (150w)
  • Rest 1 min @ 100% (100w)
  • 2 min @ 60% (60w)
  • 3 min @ 80% (80w)
  • 4X
    • 30 sec @ 150% (150w)
    • Rest 1 min @ 100% (100w)
    • 2 min @ 60% (60w)
  • 3 min @ 80% (80w)