Anaerobic

Z3+ tironinos 1h

  • Cycling
  • 1h 0mTime
  • 72Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This workout features a gnarly main set of 2 × 5 min at 82% FTP, designed to build your anaerobic kick for those moments when you need to close gaps or launch a breakaway. It's perfect for sharpening your raw sprinting power while fitting seamlessly into your mid-week training routine.

Javi Vitus

Workout structure

  • Warm-Up 1 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 @ 100% (100w)
  • 1 min @ 50% (50w)
  • 3X
    • 5 sec @ 200% (200w)
    • 55 sec @ 50% (50w)
  • 2X
    • 20 sec @ 150% (150w)
    • 4:40 min @ 82% (82w)
  • 40 sec @ 110% (110w)
  • 4:40 min @ 82% (82w)
  • 20 sec @ 150% (150w)
  • 4:40 min @ 82% (82w)
  • 40 sec @ 120% (120w)
  • 4:40 min @ 82% (82w)
  • 20 sec @ 150% (150w)
  • 4:40 min @ 82% (82w)
  • 40 sec @ 110% (110w)
  • 4:40 min @ 82% (82w)
  • 2 min @ 60% (60w)
  • 4:40 min @ 82% (82w)
  • 40 sec @ 120% (120w)
  • 5 min @ 65% (65w)