Anaerobic

Turbo Pedalling Efficiency wk 3

  • Cycling
  • 1h 14mTime
  • 74Stress
  • 0.77Intensity
  • 30Popularity

About this workout

This workout will push your limits with 5 sets of 20 seconds at 160% FTP, targeting that top-end punch needed for closing gaps and explosive race kicks. It's a great way to build raw sprinting power and lactate tolerance, perfect for those hard efforts in group rides or intense breakaways.

Kevhan

Workout structure

  • Warm-Up 6 min @ 50% (50w)
  • 1 min @ 80% (80w) 125 rpm
  • 3X
    • 50 sec @ 80% (80w) 180 rpm
    • 2 min @ 53% (53w) 85 rpm
  • 50 sec @ 80% (80w) 180 rpm
  • 5 min @ 53% (53w) 85 rpm
  • 5X
    • 20 sec @ 160% (160w) 100 rpm
    • 2 min @ 53% (53w) 85 rpm
  • 20 sec @ 160% (160w) 95 rpm
  • 5 min @ 53% (53w) 85 rpm
  • 12 min @ 90% (90w) 95 rpm
  • 4 min @ 53% (53w) 85 rpm
  • 12 min @ 90% (90w)
  • 8 min @ 53% (53w)