Anaerobic

zone 2 hr w/sprints high z2

  • Cycling
  • 1h 0mTime
  • 53Stress
  • 0.72Intensity
  • 15Popularity

About this workout

This workout combines steady zone 2 endurance with rolling sprints, featuring 4 brutal 10-second efforts at 259.7% FTP to build your kick for closing gaps and raw sprinting power. Perfect for those looking to boost their anaerobic capacity while maintaining a solid aerobic base for group rides or races.

Quinnrm

Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 55-105% (55-105w)
  • 2 min @ 50% (50w)
  • 10 min @ 65% (65w) 139 bpm HR
  • 4X
    • 10 sec @ 260% (260w) 8% Slope
    • Rest 10 min @ 65% (65w) 8%
  • 10 sec @ 260% (260w) 8% Slope
  • 5 min @ 6% (6w) 139 bpm HR