Anaerobic

Zwinger 12

  • Cycling
  • 1h 2mTime
  • 74Stress
  • 0.85Intensity
  • 65Popularity

About this workout

Zwinger 12 packs a punch with 11 hard-hitting 30-second efforts at 140% FTP, designed to build your sprinting power and lactate tolerance for those critical moments in a race. This workout is perfect for sharpening your kick to close gaps or respond to breakaways, pushing your limits without overcooking your legs.

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Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • 5 min @ 50-80% (50-80w)
  • Cooldown 5 min @ 80-90% (80-90w)
  • 2 min @ 90% (90w)
  • 5 min @ 65% (65w)
  • 11X
    • 30 sec @ 140% (140w)
    • 2 min @ 65% (65w)
  • 30 sec @ 140% (140w)
  • 5 min @ 50-100% (50-100w)
  • 2 min @ 100% (100w)
  • 5 min @ 100-50% (100-50w)