Anaerobic

Z5/Z6 work

  • Cycling
  • 39mTime
  • 60Stress
  • 0.95Intensity
  • 40Popularity

About this workout

This brutal anaerobic workout features 4 intervals of 50 seconds at 120% FTP, perfect for building the kick needed to close gaps and enhance your raw sprinting power. Incorporate this high-intensity set into your routine to improve lactate tolerance and prepare for race-day sprints and breakaways.

mgueret

Workout structure

  • 75 7 min @ 50-75% (50-75w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 70% (70w)
  • 15 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 3 min @ 60% (60w)
  • 4X
    • 48 sec @ 120% (120w)
    • Rest 45 sec @ 75% (75w)
  • 4 min @ 75-60% (75-60w)
  • 4X
    • 36 sec @ 150% (150w)
    • Rest 1 min @ 65% (65w)
  • 3 min @ 65-75% (65-75w)
  • 4X
    • 24 sec @ 180% (180w)
    • Rest 30 sec @ 75% (75w)
  • 2 min @ 75% (75w)
  • 3 min @ 60% (60w)