Anaerobic

W2D56 Endurance FTP and sprints

  • Cycling
  • 3h 2mTime
  • 250Stress
  • 0.91Intensity
  • 15Popularity

About this workout

This workout combines steady endurance efforts with bursts of anaerobic sprints, featuring 4 intervals at 100% FTP to build your top-end punch and lactate tolerance. Perfect for those looking to enhance their performance in group rides or FTP tests, it’s a demanding session that pushes your limits while developing the kick needed to close gaps or respond to race surges.

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Workout structure

  • 60 min @ 65% (65w)
  • 4X
    • 5 min @ 100% (100w)
    • 5 min @ 60% (60w)
  • 15 min @ 60% (60w)
  • 3X
    • 30 sec @ 300% (300w)
    • 5 min @ 55% (55w)
  • 30 sec @ 300% (300w)
  • 50 min @ 60% (60w)