Anaerobic

XP Aerobic/Strength

Cycling
58mTime
70Stress
0.85Intensity
55Popularity

About this workout

This workout features a punishing main set of 26 repeats at 80% FTP, designed to build the kick for closing gaps and improve your raw sprinting power. It's perfect for boosting your anaerobic capacity, making it a vital tool for race kicks and breakaway efforts.

DJByrne

Workout structure

30 sec @ 30% (30w)
30 sec @ 34% (34w)
30 sec @ 40% (40w)
30 sec @ 46% (46w)
30 sec @ 50% (50w)
30 sec @ 55% (55w)
30 sec @ 56% (56w)
30 sec @ 58% (58w)
30 sec @ 60% (60w)
30 sec @ 62% (62w)
30 sec @ 65% (65w)
2X
- 30 sec @ 70% (70w)
2X
- 30 sec @ 75% (75w)
3X
- 30 sec @ 80% (80w)
3X
- 30 sec @ 85% (85w)
2X
- 30 sec @ 90% (90w)
2X
- 30 sec @ 95% (95w)
2X
- 30 sec @ 100% (100w)
2X
- 30 sec @ 60% (60w)
30 sec @ 115% (115w)
30 sec @ 60% (60w)
30 sec @ 130% (130w)
30 sec @ 60% (60w)
30 sec @ 145% (145w)
3X
- 30 sec @ 60% (60w)
11X
- 30 sec @ 80% (80w)
9X
- 30 sec @ 70% (70w)
4X
- 30 sec @ 80% (80w)
3X
- 30 sec @ 100% (100w)
30 sec @ 110% (110w)
4X
- 30 sec @ 80% (80w)
3X
- 30 sec @ 100% (100w)
30 sec @ 110% (110w)
4X
- 30 sec @ 80% (80w)
3X
- 30 sec @ 100% (100w)
30 sec @ 110% (110w)
3X
- 30 sec @ 68% (68w)
30 sec @ 80% (80w)
2X
- 30 sec @ 100% (100w)
30 sec @ 110% (110w)
3X
- 30 sec @ 68% (68w)
30 sec @ 80% (80w)
2X
- 30 sec @ 100% (100w)
30 sec @ 110% (110w)
3X
- 30 sec @ 68% (68w)
30 sec @ 80% (80w)
2X
- 30 sec @ 100% (100w)
30 sec @ 110% (110w)
3X
- 30 sec @ 68% (68w)
30 sec @ 80% (80w)
2X
- 30 sec @ 100% (100w)
30 sec @ 110% (110w)
30 sec @ 76% (76w)
30 sec @ 72% (72w)
30 sec @ 70% (70w)
30 sec @ 68% (68w)
30 sec @ 60% (60w)
30 sec @ 56% (56w)
30 sec @ 52% (52w)