Anaerobic

Z3+ tironinos long

  • Cycling
  • 1h 25mTime
  • 104Stress
  • 0.85Intensity
  • 16Popularity

About this workout

This workout features a challenging main set of sustained 5-minute efforts designed to build your anaerobic capacity and improve your top-end punch for those critical race kicks. It's a great fit for those mid-week sessions where you want to push your limits and prepare for high-intensity moments in group rides or competitions.

Carlos Casado

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)
  • 2X
    • 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)
  • 5 min @ 60% (60w)