Anaerobic

Z3+tirón: 3x(1'+12'+1'40"'rec)

  • Cycling
  • 1h 0mTime
  • 68Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This workout features a brutal main set of 2 × 12 minutes at 85% FTP, interspersed with short recoveries, designed to build your kick for closing gaps and improving raw sprinting power. Perfect for sharpening your anaerobic capacity before race day or when you need that top-end punch for breakaways.

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)
  • 2X
    • 1 min @ 105% (105w)
    • 12 min @ 85% (85w)
    • 1:40 min @ 60% (60w)
  • 1 min @ 105% (105w)
  • 12 min @ 85% (85w)
  • 3 min @ 60% (60w)