anaerobic

TT warm up

  • Cycling
  • 19mTime
  • 71Stress
  • 1.35Intensity
  • 50Popularity

About this workout

This TT warm-up features short, intense efforts designed to ignite your anaerobic system with 3 × 5 seconds at 300% FTP, making it a perfect prep for time trials or any race day. Use this classic British cycling warm-up to dial in your kick and get the legs primed for a savage effort ahead.

TL

Workout structure

  • 5 min @ 50% (50w)
  • 30 sec @ 54% (54w)
  • 30 sec @ 59% (59w)
  • 30 sec @ 63% (63w)
  • 30 sec @ 68% (68w)
  • 30 sec @ 72% (72w)
  • 30 sec @ 76% (76w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 84% (84w)
  • 30 sec @ 89% (89w)
  • 30 sec @ 93% (93w)
  • 30 sec @ 98% (98w)
  • 30 sec @ 102% (102w)
  • 30 sec @ 106% (106w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 114% (114w)
  • 30 sec @ 118% (118w)
  • 2 min @ 60% (60w)
  • 3X
    • 34 sec @ 60% (60w)
    • 6 sec @ 300% (300w)
  • 3 min @ 60% (60w)