anaerobic

z3 with surges

  • Cycling
  • 1h 29mTime
  • 136Stress
  • 0.96Intensity
  • 100Popularity

About this workout

This workout features a classic main set of sustained efforts at 85% FTP, punctuated by short surges to push your anaerobic capacity. Perfect for building the kick to close gaps during group rides or race scenarios, this session helps refine your top-end punch while maintaining a solid tempo.

Foz

Workout structure

  • 2 min @ 48% (48w)
  • 3 min @ 66% (66w)
  • 1 min @ 73% (73w)
  • 1 min @ 82% (82w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 108% (108w)
  • 1 min @ 117% (117w)
  • 4 min @ 67% (67w)
  • 4X
    • 4:45 min @ 85% (85w)
    • 15 sec @ 200% (200w)
  • 4:45 min @ 85% (85w)
  • 1 min @ 200% (200w)
  • 4 min @ 50% (50w)
  • 45 min @ 85% (85w)