Anaerobic

180min Endurance 2

  • Cycling
  • 3h 0mTime
  • 170Stress
  • 0.75Intensity
  • 165Popularity

About this workout

This workout features a classic main set of 5 × 3 minutes at 82% FTP, pushing your anaerobic threshold while offering a solid recovery after each effort. Perfect for building the kick to close gaps in group rides or for those gnarly race moments when you need that extra punch.

westernmustang86

Workout structure

  • 2X
    • Active 2 min @ 80% (80w)
    • Rest 2 min @ 73% (73w)
  • 2X
    • Active 2 min @ 84% (84w)
    • Rest 2 min @ 69% (69w)
  • 2X
    • Active 2 min @ 88% (88w)
    • Rest 2 min @ 66% (66w)
  • 2X
    • Active 2 min @ 92% (92w)
    • Rest 2 min @ 61% (61w)
  • Active 5 min @ 52% (52w)
  • 5X
    • Active 4:40 min @ 75% (75w)
    • Rest 30 sec @ 128% (128w)
  • Active 5 min @ 52% (52w)
  • 7X
    • Active 3 min @ 73% (73w)
    • Rest 1 min @ 87% (87w)
  • Active 5 min @ 52% (52w)
  • 5X
    • Active 3 min @ 67-82% (67-82w)
    • Active 3 min @ 82-67% (82-67w)
    • Active 1 min @ 58% (58w)
  • Active 3 min @ 67-82% (67-82w)
  • Active 3 min @ 82-67% (82-67w)
  • Active 5 min @ 52% (52w)
  • 3X
    • Active 3 min @ 71% (71w)
    • Active 2 min @ 78% (78w)
    • Active 1 min @ 91% (91w)
    • Active 1 min @ 58% (58w)
  • Active 3 min @ 71% (71w)
  • Active 2 min @ 78% (78w)
  • Active 1 min @ 91% (91w)
  • Active 5 min @ 71% (71w)
  • Active 2 min @ 35% (35w)