Anaerobic

w3Day 2

  • Cycling
  • 1h 22mTime
  • 72Stress
  • 0.72Intensity
  • 30Popularity

About this workout

This workout focuses on short, intense efforts with 5x10 seconds at 160% FTP, ideal for building the kick to close gaps and enhance your raw sprinting power. Incorporate this gnarly session into your routine to boost lactate tolerance and prepare for those explosive race kicks or breakaways.

cegla11

Workout structure

  • Warm-Up 6 min @ 50-55% (50-55w)
  • Active 4 min @ 70-75% (70-75w)
  • Active 3 min @ 85-90% (85-90w)
  • Active 4:50 min @ 50-55% (50-55w)
  • Active 5 min @ 52% (52w)
  • 5X
    • Active 10 sec @ 160% (160w)
    • Rest 1:50 min @ 73% (73w)
  • Active 10 min @ 52% (52w)
  • 5X
    • Active 10 sec @ 160% (160w)
    • Rest 1:50 min @ 73% (73w)
  • Active 10 min @ 52% (52w)
  • 5X
    • Active 10 sec @ 160% (160w)
    • Rest 1:50 min @ 73% (73w)
  • Cooldown 10 min @ 75-65% (75-65w)