Russian Steps - Anaerobic Development

• Cycling
• 45mTime
• 59Stress
• 0.89Intensity
• 151Popularity

About this workout

Get ready to ignite your sprinting power with Russian Steps, featuring two hard-hitting intervals at 105% FTP that push your anaerobic limits. This workout builds the kick needed to close gaps and tackle those race-day surges, making it perfect for enhancing your performance in group rides or time trials.

Workout structure

• 5 min @ 55% (55w)
• 2 min @ 90% (90w) 80 rpm
• 1 min @ 105% (105w) 80 rpm
• 2 min @ 55% (55w)
• 2 min @ 105% (105w) 80 rpm
• 1 min @ 120% (120w) 80 rpm
• 2 min @ 55% (55w)
• 15 sec @ 120% (120w) 70 rpm
• 15 sec @ 55% (55w)
• 30 sec @ 120% (120w) 70 rpm
• 30 sec @ 55% (55w)
• 45 sec @ 120% (120w) 70 rpm
• 45 sec @ 55% (55w)
• 1 min @ 120% (120w) 70 rpm
• 1 min @ 55% (55w)
• 45 sec @ 120% (120w) 70 rpm
• 45 sec @ 55% (55w)
• 30 sec @ 120% (120w) 70 rpm
• 30 sec @ 55% (55w)
• 15 sec @ 120% (120w) 70 rpm
• 3:15 min @ 55% (55w)
• 2X
  • 3 min @ 105% (105w) 65 rpm
  • 1 min @ 90% (90w) 65 rpm
  • 2 min @ 55% (55w)
• 3 min @ 105% (105w) 65 rpm
• 1 min @ 90% (90w) 65 rpm
• 3 min @ 55% (55w)