Anaerobic

1 on 1 off

  • Cycling
  • 45mTime
  • 86Stress
  • 1.07Intensity
  • 331Popularity

About this workout

This brutal anaerobic workout, featuring 3 sets of 3 × 60 seconds at 165% FTP, builds the kick you need to close gaps and develop raw sprinting power. Perfect for sharpening your top-end punch before race day or when you want to feel the burn in a group ride.

gzexpat

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 2 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 5 min @ 85% (85w)
  • 3X
    • 1 min @ 40% (40w)
    • 1 min @ 165% (165w)
  • Rest 1 min @ 40% (40w)
  • 5 min @ 40% (40w)
  • 3X
    • 1 min @ 165% (165w)
    • Rest 1 min @ 40% (40w)
  • 5 min @ 40% (40w)
  • 3X
    • 1 min @ 165% (165w)
    • Rest 1 min @ 40% (40w)
  • 2 min @ 40% (40w)