Anaerobic

WORKOUT 200520

  • Cycling
  • 1h 31mTime
  • 110Stress
  • 0.85Intensity
  • 15Popularity

About this workout

This workout features 4×4-minute intervals at 105% FTP, delivering a powerful punch to build your sprinting capacity and lactate tolerance — perfect for closing gaps during group rides or launching breakaways. It's a hard-hitting session designed to elevate your anaerobic performance while keeping you on track for those critical race moments.

A. Serra

Workout structure

  • 25 min @ 75% (75w)
  • 4X
    • 30 sec @ 150% (150w)
    • Rest 1:30 min @ 55% (55w)
  • 4X
    • 4 min @ 105% (105w)
    • Rest 4 min @ 55% (55w)
  • 4X
    • 30 sec @ 150% (150w)
    • Rest 1 min @ 55% (55w)
  • 20 min @ 75% (75w)