Anaerobic

WEEK 3 Day 4 RPM FOCUS

  • Cycling
  • 1hTime
  • 159Stress
  • 1.26Intensity
  • 15Popularity

About this workout

This gnarly anaerobic workout, featuring 5 × 60 sec efforts at 119% FTP with brief recoveries, builds your raw sprinting power and lactate tolerance, essential for closing gaps during intense group rides. Use this day trainer to boost your top-end punch and prepare for race kicks or breakaways when the pace heats up.

Sergeix

Workout structure

  • 20 min @ 97% (97w)
  • 5X
    • 1 min @ 119% (119w)
    • 30 sec @ 97% (97w)
  • 2:30 min @ 97% (97w)
  • 1 min @ 162% (162w)
  • 1 min @ 119% (119w)
  • 2 min @ 162% (162w)
  • 1 min @ 119% (119w)
  • 3 min @ 162% (162w)
  • 1 min @ 119% (119w)
  • 4 min @ 162% (162w)
  • 1 min @ 119% (119w)
  • 5 min @ 162% (162w)
  • 1 min @ 119% (119w)
  • 10 min @ 97% (97w)