Anaerobic

Z3: 3x(12'+2'rec)

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 16Popularity

About this workout

This workout features a classic main set of 3 x 12 minutes at 85% FTP, designed to build your kick for closing gaps and enhance lactate tolerance. Perfect for sharpening your sprinting power in preparation for race kicks or group ride sprints, it’s a solid choice for those looking to push their anaerobic limits.

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)
  • 3X
    • 12 min @ 85% (85w)
    • 2 min @ 60% (60w)
  • 3 min @ 55% (55w)