Anaerobic

weekend n3

  • Cycling
  • 56mTime
  • 54Stress
  • 0.76Intensity
  • 35Popularity

About this workout

This workout is a brutal anaerobic blast, featuring four hard 25-second efforts at 160% FTP designed to build your sprinting power and lactate tolerance. Perfect for those looking to develop the kick needed for closing gaps during race scenarios or sharpening their top-end punch for group rides.

adriaantudose

Workout structure

  • Risc 5 min @ 30% (30w)
  • Risc 5 min @ 70% (70w)
  • RF 5 min @ 80% (80w) 50 rpm
  • 4X
    • Rec 2 min @ 30% (30w)
    • FM 25 sec @ 160% (160w) 40 rpm
  • Rec 4 min @ 30% (30w)
  • RFD 1 min @ 70% (70w) 45 rpm
  • RFD 1 min @ 80% (80w) 50 rpm
  • RFD 1 min @ 90% (90w) 55 rpm
  • RFD 1 min @ 100% (100w) 60 rpm
  • Rec 2 min @ 30% (30w) 80 rpm
  • RFD 6 min @ 85% (85w) 45 rpm
  • RFD 4 min @ 88% (88w) 50 rpm
  • RFD 2 min @ 95% (95w) 55 rpm
  • RFD 1 min @ 100% (100w) 60 rpm
  • Rec 4 min @ 30% (30w)
  • Volata 6 sec @ 180% (180w) 120 rpm
  • Rec 5 min @ 30% (30w)