W06D1-Anaerobic
- Cycling
- 1h 30mTime
- 116Stress
- 0.88Intensity
- 15Popularity
About this workout
This workout features a punishing main set of 3 × 2 minutes at 115% FTP, perfect for building the raw power and lactate tolerance needed to close gaps or launch a race-winning sprint. Use it to develop that top-end punch for your next group ride or to stay sharp during race kicks.
Workout structure
- 2 min @ 45% (45w)
- 2 min @ 70% (70w)
- 2 min @ 95% (95w)
- 30 sec @ 45% (45w)
- 30 sec @ 120% (120w)
- 30 sec @ 45% (45w)
- 30 sec @ 130% (130w)
- 4 min @ 45% (45w)
- 2 min @ 115% (115w)
- 2 min @ 45% (45w)
- 1:30 min @ 120% (120w)
- 1:30 min @ 45% (45w)
- 1:15 min @ 125% (125w)
- 1:15 min @ 45% (45w)
- 1 min @ 130% (130w)
- 1 min @ 45% (45w)
- 45 sec @ 140% (140w)
- 45 sec @ 45% (45w)
- 30 sec @ 150% (150w)
- 3 min @ 45% (45w)
- 2 min @ 115% (115w)
- 2 min @ 45% (45w)
- 1:30 min @ 120% (120w)
- 1:30 min @ 45% (45w)
- 1:15 min @ 125% (125w)
- 1:15 min @ 45% (45w)
- 1 min @ 130% (130w)
- 1 min @ 45% (45w)
- 45 sec @ 140% (140w)
- 45 sec @ 45% (45w)
- 30 sec @ 150% (150w)
- 3 min @ 45% (45w)
- 2 min @ 115% (115w)
- 2 min @ 45% (45w)
- 1:30 min @ 120% (120w)
- 1:30 min @ 45% (45w)
- 1:15 min @ 125% (125w)
- 1:15 min @ 45% (45w)
- 1 min @ 130% (130w)
- 1 min @ 45% (45w)
- 45 sec @ 140% (140w)
- 45 sec @ 45% (45w)
- 30 sec @ 150% (150w)
- 30 min @ 65% (65w)
- 1:30 min @ 65-45% (65-45w)