Anaerobic

TR_Cheaha +1; Endurance 4.6

Cycling
1h 30mTime
74Stress
0.70Intensity
36Popularity

About this workout

This workout features short, intense bursts of 20 seconds at 180% FTP, perfect for building that explosive kick needed to close gaps on group rides. It's a brutal anaerobic session designed to enhance your sprinting power and lactate tolerance, making it ideal for those final race pushes or savage breakaways.

Pawel Pablo

Workout structure

5 min @ 50% (50w)
5 min @ 57% (57w)
5 min @ 64% (64w)
10 min @ 70% (70w)
20 sec @ 180% (180w)
10 sec @ 30% (30w)
10 sec @ 40% (40w)
10 sec @ 50% (50w)
10 sec @ 60% (60w)
20 min @ 70% (70w)
20 sec @ 180% (180w)
10 sec @ 30% (30w)
10 sec @ 40% (40w)
10 sec @ 50% (50w)
10 sec @ 60% (60w)
20 min @ 70% (70w)
20 sec @ 180% (180w)
10 sec @ 30% (30w)
10 sec @ 40% (40w)
10 sec @ 50% (50w)
10 sec @ 60% (60w)
10 min @ 70% (70w)
4 min @ 65% (65w)
4 min @ 60% (60w)
4 min @ 55% (55w)