Anaerobic

Week 4 B

  • Cycling
  • 1hTime
  • 59Stress
  • 0.77Intensity
  • 21Popularity

About this workout

This workout features short, intense efforts of 15 seconds at 200% FTP, perfect for building that explosive kick needed to close gaps in a race or fend off attacks during group rides. It’s a gnarly anaerobic session that hones your raw sprinting power while improving lactate tolerance, making it a solid choice for those looking to add some punch to their cycling arsenal.

AtakVanBladzak

Workout structure

  • Warm-Up 2 min @ 40-75% (40-75w)
  • 2 min @ 75% (75w)
  • Cooldown 2 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 3 min @ 40% (40w)
  • 28 min @ 85% (85w)
  • 6 min @ 40% (40w)
  • 3X
    • 15 sec @ 200% (200w)
    • 4 min @ 40% (40w)
  • 15 sec @ 200% (200w)
  • 3 min @ 40% (40w)