Anaerobic

1 hr ride

  • Cycling
  • 1hTime
  • 82Stress
  • 0.91Intensity
  • 55Popularity

About this workout

This workout features a hard-hitting main set of 2 sets of 3 × 60 seconds at 112% FTP, perfect for building that top-end punch and lactate tolerance. Ideal for closing gaps in a group ride or gearing up for those savage race kicks, this session will push your anaerobic capacity to new heights.

Wolves73

Workout structure

  • 3:30 min @ 80% (80w)
  • 3X
    • 1 min @ 112% (112w)
    • 1 min @ 72% (72w)
  • 1 min @ 112% (112w)
  • 2 min @ 72% (72w)
  • 30 sec @ 140% (140w)
  • 4X
    • 30 sec @ 66% (66w)
    • 30 sec @ 128% (128w)
  • 1 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 1 min @ 70-104% (70-104w)
  • 4 min @ 104% (104w)
  • 1 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 2 min @ 120% (120w)
  • 1 min @ 60% (60w)
  • 3:30 min @ 60-80% (60-80w)
  • 30 sec @ 160% (160w)
  • 1 min @ 60% (60w)
  • 30 sec @ 140% (140w)
  • 1 min @ 60% (60w)
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
  • 30 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 30 sec @ 140% (140w)
  • 1 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 3X
    • 1 min @ 112% (112w)
    • 1 min @ 72% (72w)
  • 1:30 min @ 60% (60w)
  • 15 sec @ 60-240% (60-240w)
  • 3:15 min @ 60-80% (60-80w)