Anaerobic

无氧练习2（wang）

  • Cycling
  • 56mTime
  • 116Stress
  • 1.11Intensity
  • 241Popularity

About this workout

This workout features a hard-hitting main set of 3 intervals at 200% FTP for 30 seconds, designed to build your anaerobic power and lactate tolerance, perfect for closing gaps during race kicks or breakaways. Ideal for those looking to develop that top-end punch, it’s a savage addition to any training plan.

jindi

Workout structure

  • 1:30 min @ 50% (50w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 60% (60w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 70% (70w)
  • 1:30 min @ 75% (75w)
  • 1:30 min @ 85% (85w)
  • 2 min @ 55% (55w)
  • 1 min @ 100% (100w)
  • 2 min @ 50% (50w)
  • 30 sec @ 160% (160w)
  • 2 min @ 50% (50w)
  • 30 sec @ 170% (170w)
  • 2 min @ 50% (50w)
  • 30 sec @ 180% (180w)
  • 2 min @ 50% (50w)
  • 30 sec @ 190% (190w)
  • 3X
    • 2 min @ 50% (50w)
    • 30 sec @ 200% (200w)
  • 2 min @ 50% (50w)
  • 30 sec @ 180% (180w)
  • 4 min @ 50% (50w)
  • 1 min @ 170% (170w)
  • 3 min @ 50% (50w)
  • 1 min @ 175% (175w)
  • 3 min @ 50% (50w)
  • 1 min @ 170% (170w)
  • 3 min @ 50% (50w)
  • 1 min @ 160% (160w)
  • 2 min @ 55% (55w)
  • 2 min @ 50% (50w)
  • 2 min @ 45% (45w)