Anaerobic

15/15 3x10min@150-50

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 71Popularity

About this workout

This gnarly anaerobic workout, featuring 3 sets of 20 intervals at 150% FTP with brief recoveries, builds your kick for closing gaps and raw sprinting power—perfect for race kicks and breakaways. It's a classic choice when you need to sharpen your top-end punch without overdoing it.

Johnny Rocket

Workout structure

  • 43 sec @ 25% (25w)
  • 43 sec @ 31% (31w)
  • 43 sec @ 36% (36w)
  • 43 sec @ 40% (40w)
  • 43 sec @ 44% (44w)
  • 43 sec @ 49% (49w)
  • 42 sec @ 55% (55w)
  • 3X
    • 1:20 min @ 75% (75w)
    • 1 min @ 50% (50w)
  • 20X
    • 15 sec @ 150% (150w)
    • 15 sec @ 50% (50w)
  • 6 min @ 50% (50w)
  • 20X
    • 15 sec @ 150% (150w)
    • 15 sec @ 50% (50w)
  • 6 min @ 50% (50w)
  • 20X
    • 15 sec @ 150% (150w)
    • 15 sec @ 50% (50w)
  • 45 sec @ 55% (55w)
  • 45 sec @ 49% (49w)
  • 45 sec @ 46% (46w)
  • 45 sec @ 42% (42w)
  • 45 sec @ 38% (38w)
  • 45 sec @ 34% (34w)
  • 45 sec @ 31% (31w)
  • 45 sec @ 25% (25w)