Anaerobic

Workout Rouleur à la Antoine Duchesne

  • Cycling
  • 2h 0mTime
  • 119Stress
  • 0.77Intensity
  • 55Popularity

About this workout

This brutal anaerobic workout, featuring 4 sets of 20 seconds at 200% FTP, builds the kick to close gaps and raw sprinting power, making it perfect for those final race kicks or breakaway attempts. Ideal for cyclists seeking to push their limits, it's a savage addition to your training arsenal alongside classic 3x8 or 3x15 workouts.

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Workout structure

  • 10 min @ 60% (60w)
  • 5 min @ 60-90% (60-90w)
  • 3:30 min @ 50% (50w)
  • 2X
    • 5 sec @ 180% (180w)
    • 25 sec @ 140% (140w)
    • 1:30 min @ 40% (40w)
  • 5 sec @ 180% (180w)
  • 25 sec @ 140% (140w)
  • 3 min @ 40% (40w)
  • 8 min @ 80% (80w) 90 rpm
  • 2 min @ 40% (40w)
  • 6 min @ 85% (85w) 95 rpm
  • 2 min @ 40% (40w)
  • 4 min @ 90% (90w) 100 rpm
  • 3 min @ 40% (40w)
  • 4X
    • 20 sec @ 200% (200w)
    • 1 min @ 40% (40w)
  • 5 min @ 80-100% (80-100w)
  • 5 min @ 40% (40w)
  • 53:40 min @ 75% (75w)