Anaerobic

TT TUNE UP / W7D1 / AC + Sweet Spot #2

  • Cycling
  • 1hTime
  • 92Stress
  • 0.96Intensity
  • 175Popularity

About this workout

This workout kicks off with a savage anaerobic burst, featuring 4×10-second efforts at 200% FTP to build that explosive power for closing gaps and race kicks, followed by manageable recoveries. Perfect for fine-tuning your speed before time trials or group rides, it’s a solid mix of sweet spot training to boost your overall performance without overcooking.

joromerao

Workout structure

  • 3 min @ 50% (50w)
  • 4X
    • 10 sec @ 200% (200w)
    • Rest 50 sec @ 50% (50w)
  • 3 min @ 60-75% (60-75w)
  • 2 min @ 50% (50w)
  • 5 min @ 90-104% (90-104w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 150% (150w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 144% (144w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 138% (138w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 132% (132w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 126% (126w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 120% (120w)
  • Rest 3 min @ 50% (50w)
  • 5 min @ 94-88% (94-88w)
  • 5 min @ 75-45% (75-45w)