Anaerobic

#11 threshold/vo2max

  • Cycling
  • 1h 10mTime
  • 98Stress
  • 0.91Intensity
  • 15Popularity

About this workout

This workout features a tough main set of 2 x 60 seconds at 93% FTP, pushing your anaerobic limits and building that vital kick for closing gaps and sprinting power. Perfect for improving your performance in group rides and races, this session lays the foundation for those gnarly finish line sprints.

longschlong

Workout structure

  • Warm-Up 4 min @ 40-65% (40-65w)
  • 2X
    • Active 1 min @ 65% (65w)
    • Active 30 sec @ 70% (70w)
    • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 95% (95w)
  • Active 1:30 min @ 65% (65w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 85% (85w)
  • Active 1 min @ 78% (78w)
  • Active 1 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 105% (105w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 105% (105w)
  • Active 1 min @ 95% (95w)
  • Active 4 min @ 60% (60w)
  • Active 1 min @ 105% (105w)
  • Active 30 sec @ 80% (80w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 30 sec @ 80% (80w)
  • Active 1 min @ 105% (105w)
  • Active 30 sec @ 80% (80w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 80% (80w)
  • 2X
    • Active 40 sec @ 105% (105w)
    • Active 1 min @ 93% (93w)
    • Active 1 min @ 85% (85w)
    • Active 30 sec @ 80% (80w)
  • Active 1 min @ 105% (105w)
  • Active 30 sec @ 80% (80w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 40 sec @ 105% (105w)
  • Active 2:30 min @ 35-60% (35-60w)
  • Active 2:30 min @ 60% (60w)
  • Active 45 sec @ 80% (80w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 145% (145w)
  • Active 10 sec @ 185% (185w)
  • Active 10 sec @ 220% (220w)
  • Active 1 min @ 50% (50w)
  • Active 45 sec @ 80% (80w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 145% (145w)
  • Active 10 sec @ 185% (185w)
  • Active 10 sec @ 230% (230w)
  • Active 2 min @ 50% (50w)
  • Active 45 sec @ 80% (80w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 145% (145w)
  • Active 10 sec @ 185% (185w)
  • Active 10 sec @ 220% (220w)
  • Active 1 min @ 50% (50w)
  • Active 45 sec @ 80% (80w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 145% (145w)
  • Active 10 sec @ 185% (185w)
  • Active 10 sec @ 230% (230w)
  • Active 2 min @ 50% (50w)
  • Cooldown 3:20 min @ 65-45% (65-45w)