Anaerobic

WKO5 Day1 (5min Test)

  • Cycling
  • 45mTime
  • 50Stress
  • 0.82Intensity
  • 86Popularity

About this workout

This workout features 3 brutal efforts of 20 seconds at 115% FTP, perfect for building that top-end punch necessary for closing gaps or launching breakaways. Ideal as a ramp test or a preparation for CTS tests, it pushes your anaerobic capacity while ensuring you recover enough to tackle the next interval strong.

Faisal

Workout structure

  • 4 min @ 65% (65w)
  • 1 min @ 100% (100w)
  • 4 min @ 65% (65w)
  • 20 sec @ 115% (115w)
  • 2 min @ 65% (65w)
  • 20 sec @ 115% (115w)
  • 2 min @ 65% (65w)
  • 20 sec @ 115% (115w)
  • 2 min @ 65% (65w)
  • 4 min @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 5 min @ 122% (122w)
  • 19:40 min @ 65% (65w)