Anaerobic

TR Spencer+2

  • Cycling
  • 1hTime
  • 85Stress
  • 0.92Intensity
  • 25Popularity

About this workout

TR Spencer+2 is a hard anaerobic workout that targets your kick to close gaps with a punishing main set of 5 x 3 minutes at 122% FTP, allowing you to build raw sprinting power and lactate tolerance. Perfect for those race kicks and breakaways when you need to dig deep and unleash your top-end punch.

johndavid

Workout structure

  • 3 min @ 50% (50w)
  • 1 min @ 70% (70w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 100% (100w)
  • 3X
    • 30 sec @ 50% (50w)
    • 30 sec @ 120% (120w)
  • 6 min @ 50% (50w)
  • 5X
    • 3 min @ 122% (122w)
    • 4 min @ 50% (50w)
  • 3 min @ 122% (122w)
  • 8 min @ 50% (50w)