Anaerobic

Under - Over W/ Surges

  • Cycling
  • 1h 5mTime
  • 82Stress
  • 0.87Intensity
  • 30Popularity

About this workout

This workout features a challenging main set of over-unders with surges that build your anaerobic capacity and top-end punch, perfect for closing gaps in group rides or kicking for the line in a race. It's a brutal yet effective way to enhance your lactate tolerance and sprinting power while pushing your limits.

richardjanssen

Workout structure

  • Warm-Up 5 min @ 40% (40w)
  • Warm-Up 5 min @ 56-75% (56-75w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 5X
    • 1:30 min @ 90% (90w)
    • 20 sec @ 110% (110w)
    • 10 sec @ 175% (175w)
  • 5 min @ 40% (40w)
  • 5X
    • 1:30 min @ 90% (90w)
    • 20 sec @ 110% (110w)
    • 10 sec @ 175% (175w)
  • 5 min @ 40% (40w)
  • 5X
    • 1:30 min @ 90% (90w)
    • 20 sec @ 110% (110w)
    • 10 sec @ 175% (175w)
  • 10 min @ 40% (40w)