Anaerobic

Turbo: Road replacement: Endurance, threshold, tempo and sprints

  • Cycling
  • 2h 3mTime
  • 124Stress
  • 0.78Intensity
  • 410Popularity

About this workout

This workout features sets of 4 x 2 minutes at 100% FTP, pushing your anaerobic engine to develop raw sprinting power and lactate tolerance, perfect for closing gaps in a group ride or making race-winning kicks. It’s a punishing but rewarding session that builds the top-end punch needed for those tough, supra-threshold efforts.

CoachHuw

Workout structure

  • 20 min @ 50% (50w)
  • 4X
    • 2 min @ 100% (100w)
    • Rest 3 min @ 40% (40w)
  • 10 min @ 87% (87w)
  • 5 min @ 40% (40w)
  • 4X
    • 2 min @ 100% (100w)
    • Rest 3 min @ 40% (40w)
  • 8 min @ 40% (40w)
  • 20 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
  • 1 min @ 140% (140w)
  • 5 min @ 40% (40w)
  • 20 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
  • 1 min @ 140% (140w)
  • 5 min @ 40% (40w)
  • 20 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
  • 1 min @ 140% (140w)
  • 5 min @ 40% (40w)
  • 10 min @ 87% (87w)
  • 6 min @ 40% (40w)