Anaerobic

W9-2

  • Cycling
  • 40mTime
  • 46Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This workout features a brutal main set of 9 × 15 seconds at 200% FTP, perfect for building your kick to close gaps and enhancing raw sprinting power. Incorporate this savage session into your routine for those key race kicks or to boost your lactate tolerance when the pace heats up.

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Workout structure

  • 10 min @ 54% (54w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 9X
    • 15 sec @ 200% (200w)
    • 15 sec @ 50% (50w)
  • 5 min @ 50% (50w)
  • 5X
    • 15 sec @ 150% (150w)
    • 15 sec @ 50% (50w)
  • 5:15 min @ 50% (50w)
  • 4X
    • 15 sec @ 160% (160w)
    • 15 sec @ 50% (50w)
  • 15 sec @ 115% (115w)
  • 15 sec @ 50% (50w)
  • 15 sec @ 115% (115w)
  • 5 min @ 33% (33w)