Anaerobic

Z3: 2x(18'+2'rec)

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 15Popularity

About this workout

This workout features two intervals of 18 minutes with short recoveries, punctuated by hard 5-second efforts at 200% FTP to build raw sprinting power and lactate tolerance. Perfect for closing gaps in a race or sharpening your top-end punch for those decisive moments on the road.

Carlos Casado

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • Cooldown 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 3X
    • 5 sec @ 200% (200w)
    • 30 sec @ 40% (40w)
  • 5 sec @ 200% (200w)
  • 1:10 min @ 40% (40w)
  • 18 min @ 85% (85w)
  • 2 min @ 60% (60w)
  • 18 min @ 85% (85w)
  • 2 min @ 70% (70w)
  • 2 min @ 60% (60w)
  • 3 min @ 55% (55w)