Anaerobic

Worst 5 Minutes

  • Cycling
  • 45mTime
  • 112Stress
  • 1.22Intensity
  • 55Popularity

About this workout

This workout delivers a brutal anaerobic punch with six hard bouts of 50 seconds at 95% FTP, perfect for developing the kick needed to close gaps and launch race-winning attacks. Ideal for sharpening your sprinting power and lactate tolerance, it’s a must-do for those looking to elevate their game during group rides or key races.

Nadu

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 50 sec @ 95% (95w)
  • Active 10 sec @ 200% (200w)
  • Active 40 sec @ 95% (95w)
  • Active 20 sec @ 200% (200w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 200% (200w)
  • Active 20 sec @ 95% (95w)
  • Active 40 sec @ 200% (200w)
  • Active 10 sec @ 95% (95w)
  • Active 50 sec @ 200% (200w)
  • Active 7 min @ 65% (65w)
  • Active 50 sec @ 95% (95w)
  • Active 10 sec @ 200% (200w)
  • Active 40 sec @ 95% (95w)
  • Active 20 sec @ 200% (200w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 200% (200w)
  • Active 20 sec @ 95% (95w)
  • Active 40 sec @ 200% (200w)
  • Active 10 sec @ 95% (95w)
  • Active 50 sec @ 200% (200w)
  • Active 7 min @ 65% (65w)
  • Active 50 sec @ 95% (95w)
  • Active 10 sec @ 200% (200w)
  • Active 40 sec @ 95% (95w)
  • Active 20 sec @ 200% (200w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 200% (200w)
  • Active 20 sec @ 95% (95w)
  • Active 40 sec @ 200% (200w)
  • Active 10 sec @ 95% (95w)
  • Active 50 sec @ 200% (200w)
  • Cooldown 6 min @ 75-25% (75-25w)