Anaerobic

15 Min Varied Tempo

  • Cycling
  • 1h 2mTime
  • 64Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This gnarly session ramps up your anaerobic capacity with short, savage bursts at 180% FTP, perfect for closing gaps in a group ride or landing a killer sprint. Use it to build raw power and lactate tolerance for those critical race moments when every second counts.

Sibs

Workout structure

  • Active 30 sec @ 60% (60w) 85 rpm
  • Active 30 sec @ 66% (66w) 85 rpm
  • Active 30 sec @ 72% (72w) 85 rpm
  • Active 30 sec @ 78% (78w) 85 rpm
  • Active 30 sec @ 84% (84w) 85 rpm
  • Active 30 sec @ 90% (90w) 85 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • 4X
    • Active 10 sec @ 180% (180w) 85 rpm
    • Active 50 sec @ 50% (50w) 85 rpm
  • Active 3 min @ 70% (70w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 5 min @ 90% (90w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 5 min @ 89% (89w) 95 rpm
  • Active 5 min @ 77% (77w) 90 rpm
  • Active 5 min @ 89% (89w) 95 rpm
  • Active 5 min @ 50% (50w) 85 rpm
  • Active 5 min @ 77% (77w) 95 rpm
  • Active 5 min @ 82% (82w) 90 rpm
  • Active 5 min @ 89% (89w) 95 rpm
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 1 min @ 70% (70w) 85 rpm
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 59% (59w) 85 rpm
  • Active 1 min @ 50% (50w) 85 rpm