Anaerobic

Whiteface -1

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 40Popularity

About this workout

Get ready to build that raw sprinting power with 3 sets of 45 seconds at 88% FTP, perfect for closing gaps during intense efforts in races or group rides. This anaerobic workout is a brutal way to improve your lactate tolerance and enhance your top-end punch for those gnarly finish line kicks.

SooMK

Workout structure

  • 4 min @ 50% (50w)
  • 4 min @ 72% (72w)
  • 3X
    • 45 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 5 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 25 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 15 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 25 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 15 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 25 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 15 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 25 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 15 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 25 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 15 sec @ 88% (88w)
  • 25 sec @ 125% (125w)
  • 3 min @ 40-30% (40-30w)