Anaerobic

15min Varied Tempo #1

  • Cycling
  • 48mTime
  • 46Stress
  • 0.76Intensity
  • 11Popularity

About this workout

This workout features a gnarly main set of 3×5 minutes at 85.6% FTP, designed to boost your anaerobic capacity and raw sprinting power for those race kicks and breakaway efforts. Perfect for building the top-end punch needed in critical moments, it’s a solid addition to your training arsenal, especially if you're focusing on grundlagenausdauer 1.

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Workout structure

  • 3 min @ 50% (50w)
  • 4X
    • 10 sec @ 180% (180w)
    • Rest 50 sec @ 50% (50w)
  • 3 min @ 70% (70w)
  • Rest 2 min @ 57% (57w)
  • 5 min @ 81% (81w)
  • Rest 3 min @ 56% (56w)
  • 3X
    • 5 min @ 86% (86w)
  • 5 min @ 56% (56w)
  • Rest 1:40 min @ 93% (93w)
  • 1:40 min @ 65% (65w)
  • Rest 5 min @ 50% (50w)