Anaerobic

#10 threshold/vo2max

  • Cycling
  • 1h 5mTime
  • 78Stress
  • 0.85Intensity
  • 15Popularity

About this workout

This workout features a brutal main set of 18 efforts at 140% FTP, pushing your anaerobic limits and building that vital kick to close gaps or power through race kicks. Designed to enhance your sprinting power and lactate tolerance, it's a must-do for those looking to elevate their performance in high-intensity scenarios like breakaways or finishing sprints.

longschlong

Workout structure

  • Warm-Up 2 min @ 45-65% (45-65w)
  • Active 30 sec @ 80% (80w)
  • Active 1 min @ 65% (65w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 95% (95w)
  • Active 1 min @ 60% (60w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 95% (95w)
  • Active 1:30 min @ 60% (60w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 75% (75w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 75% (75w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 75% (75w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 90% (90w)
  • Active 3 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 105% (105w)
    • Rest 30 sec @ 75% (75w)
  • 2X
    • Active 30 sec @ 110% (110w)
    • Rest 30 sec @ 60% (60w)
  • 2X
    • Active 30 sec @ 105% (105w)
    • Rest 30 sec @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • Active 30 sec @ 100% (100w)
  • Rest 30 sec @ 80% (80w)
  • Active 30 sec @ 105% (105w)
  • Rest 30 sec @ 75% (75w)
  • Active 30 sec @ 110% (110w)
  • Rest 30 sec @ 70% (70w)
  • Active 30 sec @ 115% (115w)
  • Rest 30 sec @ 65% (65w)
  • Active 1:30 min @ 50% (50w)
  • Active 30 sec @ 115% (115w)
  • Rest 30 sec @ 65% (65w)
  • Active 30 sec @ 110% (110w)
  • Rest 30 sec @ 70% (70w)
  • Active 30 sec @ 105% (105w)
  • Rest 30 sec @ 75% (75w)
  • Active 30 sec @ 100% (100w)
  • Rest 30 sec @ 80% (80w)
  • Active 2 min @ 50% (50w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • 2X
    • Active 15 sec @ 140% (140w)
    • Rest 15 sec @ 50% (50w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • 2X
    • Active 15 sec @ 140% (140w)
    • Rest 15 sec @ 50% (50w)
  • Active 1:30 min @ 50% (50w)
  • 2X
    • Active 15 sec @ 140% (140w)
    • Rest 15 sec @ 50% (50w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • 2X
    • Active 15 sec @ 140% (140w)
    • Rest 15 sec @ 50% (50w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • Active 2 min @ 50% (50w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • 10X
    • Active 15 sec @ 140% (140w)
    • Rest 15 sec @ 50% (50w)
  • Active 2 min @ 50% (50w)