Anaerobic

W6THU: EPOC

  • Cycling
  • 52mTime
  • 58Stress
  • 0.82Intensity
  • 46Popularity

About this workout

This workout packs a punch with 4 hard efforts at 120% FTP, designed to build your sprinting power and lactate tolerance, making it a perfect fit for closing gaps in group rides or powering through race kicks. Incorporate this anaerobic session to develop the top-end punch you need for those critical moments on the road.

Sergibart

Workout structure

  • Warm-Up 10 min @ 45-95% (45-95w) 90 rpm
  • Active 2 min @ 40% (40w) 100 rpm
  • Rest 20 sec @ 155% (155w) 85 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • 4X
    • Active 15 sec @ 165% (165w) 100 rpm
    • Rest 45 sec @ 55% (55w) 90 rpm
  • Active 5 min @ 55% (55w) 85 rpm
  • 4X
    • Active 30 sec @ 140% (140w) 100 rpm
    • Rest 30 sec @ 55% (55w) 90 rpm
  • Active 5 min @ 55% (55w) 85 rpm
  • 4X
    • Active 1 min @ 120% (120w) 100 rpm
    • Rest 1 min @ 55% (55w) 90 rpm
  • Active 5 min @ 55% (55w) 85 rpm
  • 4X
    • Active 15 sec @ 165% (165w) 100 rpm
    • Rest 45 sec @ 55% (55w) 90 rpm
  • Cooldown 3 min @ 55-40% (55-40w) 90 rpm