Anaerobic

Zone 2 Endurance: 2 Hours (2 x 50 minutes @ 70% and 75% intervals) with Sprint Middle and 3 x Finish

  • Cycling
  • 2h 0mTime
  • 107Stress
  • 0.73Intensity
  • 80Popularity

About this workout

This workout features a solid endurance base with a punchy anaerobic main set of 3 x 20 seconds at 175% FTP, perfect for building that raw sprinting power and lactate tolerance. Ideal for those looking to enhance their kick for closing gaps or powering through breakaways while still getting in quality base miles.

soupman39

Workout structure

  • 5 min @ 40-50% (40-50w)
  • 30 sec @ 85% (85w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 105% (105w)
  • 2:30 min @ 50% (50w)
  • 48 min @ 70% (70w)
  • 20 sec @ 175% (175w)
  • 1:40 min @ 50% (50w)
  • 50 min @ 75% (75w)
  • 3X
    • 20 sec @ 175% (175w)
    • 1:40 min @ 50% (50w)
  • 4 min @ 45-35% (45-35w)