Anaerobic

Winchell +1

  • Cycling
  • 2h 0mTime
  • 148Stress
  • 0.86Intensity
  • 130Popularity

About this workout

Winchell +1 features intense bursts of 40 seconds at 135% FTP, perfect for building the kick to close gaps during critical race moments or explosive surges in group rides. This workout sharpens your raw sprinting power and lactate tolerance, making it a key addition to your anaerobic training arsenal.

shelkov

Workout structure

  • Active 5 min @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • Active 3 min @ 89% (89w)
  • Active 3 min @ 40% (40w)
  • Active 4 min @ 95% (95w)
  • Active 1 min @ 50% (50w)
  • Active 4 min @ 100% (100w)
  • Active 2 min @ 55% (55w)
  • Active 4 min @ 105% (105w)
  • Active 3 min @ 60% (60w)
  • Active 4 min @ 95% (95w)
  • Active 1 min @ 50% (50w)
  • Active 4 min @ 100% (100w)
  • Active 2 min @ 55% (55w)
  • Active 4 min @ 105% (105w)
  • Active 3 min @ 60% (60w)
  • Active 4 min @ 95% (95w)
  • Active 1 min @ 50% (50w)
  • Active 4 min @ 100% (100w)
  • Active 2 min @ 55% (55w)
  • Active 4 min @ 105% (105w)
  • Active 5 min @ 40% (40w)
  • 2X
    • Active 40 sec @ 120% (120w)
    • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 125% (125w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 130% (130w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 125% (125w)
  • Active 4:20 min @ 49% (49w)
  • Active 40 sec @ 120% (120w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 125% (125w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 130% (130w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 135% (135w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 130% (130w)
  • Active 3:20 min @ 50% (50w)
  • Active 40 sec @ 125% (125w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 130% (130w)
  • 2X
    • Active 20 sec @ 40% (40w)
    • Active 40 sec @ 135% (135w)
  • Active 20 sec @ 40% (40w)
  • Active 40 sec @ 130% (130w)
  • 2X
    • Active 5 min @ 65% (65w)
    • Active 5 min @ 70% (70w)
  • Active 5 min @ 65% (65w)
  • Active 4:20 min @ 65-40% (65-40w)