Anaerobic

W2 + 10-Minute (8-Sec Intervals)

  • Cycling
  • 45mTime
  • 26Stress
  • 0.59Intensity
  • 40Popularity

About this workout

These brutal 5-second efforts at 90% FTP, followed by short recoveries, will sharpen your raw sprinting power and lactate tolerance, perfect for closing gaps or launching a breakaway. Incorporate this workout into your routine to build that top-end punch essential for race day or intense group rides.

ziociano

Workout structure

  • 5 min @ 42% (42w)
  • 5 min @ 53% (53w)
  • 2 min @ 57% (57w)
  • 5 min @ 42% (42w)
  • 20 sec @ 85% (85w)
  • 1 min @ 35% (35w)
  • 20 sec @ 92% (92w)
  • 2 min @ 42% (42w)
  • 1 min @ 71% (71w)
  • 1 min @ 35% (35w)
  • 1 min @ 78% (78w)
  • 1 min @ 35% (35w)
  • 30 sec @ 107% (107w)
  • 5 min @ 42% (42w)
  • 2:30 min @ 40% (40w) Erg
  • 40 sec @ 80% (80w) Erg
  • 10 sec @ 120% (120w) 4% Slope
  • 1:30 min @ 40% (40w) Erg
  • 8 sec @ 80% (80w) 4% Slope
  • 5 sec @ 90% (90w) 5% Slope
  • 6 sec @ 190% (190w) 6% Slope
  • 5 sec @ 90% (90w) 3% Slope
  • 8 sec @ 80% (80w) 2% Slope
  • 30 sec @ 40% (40w) Erg
  • 8 sec @ 80% (80w) 4% Slope
  • 5 sec @ 90% (90w) 5% Slope
  • 6 sec @ 190% (190w) 6% Slope
  • 5 sec @ 90% (90w) 3% Slope
  • 8 sec @ 80% (80w) 2% Slope
  • 30 sec @ 40% (40w) Erg
  • 8 sec @ 80% (80w) 4% Slope
  • 5 sec @ 90% (90w) 5% Slope
  • 6 sec @ 190% (190w) 6% Slope
  • 5 sec @ 90% (90w) 3% Slope
  • 8 sec @ 80% (80w) 2% Slope
  • 30 sec @ 40% (40w) Erg
  • 8 sec @ 80% (80w) 4% Slope
  • 5 sec @ 90% (90w) 5% Slope
  • 6 sec @ 190% (190w) 6% Slope
  • 5 sec @ 90% (90w) 3% Slope
  • 8 sec @ 80% (80w) 2% Slope
  • 30 sec @ 40% (40w) Erg
  • 8 sec @ 80% (80w) 4% Slope
  • 5 sec @ 90% (90w) 5% Slope
  • 6 sec @ 190% (190w) 6% Slope
  • 4 sec @ 90% (90w) 3% Slope
  • 6 sec @ 80% (80w) 2% Slope
  • 6 min @ 40% (40w) Erg