Anaerobic

weekend n° 1

  • Cycling
  • 58mTime
  • 55Stress
  • 0.75Intensity
  • 15Popularity

About this workout

This workout is a gnarly anaerobic blast, featuring two sets of three hard-hitting 20-second efforts at 160% FTP, perfect for building that top-end punch needed to close gaps and handle race kicks. It's an excellent addition to your training repertoire, whether you're gearing up for a group ride or sharpening your sprinting power during the off-season.

muscol90

Workout structure

  • 5 min @ 30% (30w) 80 rpm
  • 5 min @ 70% (70w) 90 rpm
  • 3 min @ 85% (85w) 50 rpm
  • 3X
    • 20 sec @ 160% (160w) 40 rpm
    • 2 min @ 30% (30w) 80 rpm
  • 20 sec @ 160% (160w) 40 rpm
  • 4 min @ 30% (30w) 80 rpm
  • 3X
    • 20 sec @ 160% (160w) 40 rpm
    • 2 min @ 30% (30w) 80 rpm
  • 20 sec @ 160% (160w) 40 rpm
  • 4 min @ 30% (30w) 80 rpm
  • 5 min @ 90% (90w) 60 rpm
  • 2 min @ 50% (50w) 80 rpm
  • 5 min @ 95% (95w) 50 rpm
  • 2 min @ 50% (50w) 80 rpm
  • 5 min @ 85% (85w) 45 rpm
  • 4 min @ 30% (30w) 90 rpm