Anaerobic

19x45sec + 2x1min

  • Cycling
  • 56mTime
  • 100Stress
  • 1.03Intensity
  • 21Popularity

About this workout

This gnarly anaerobic workout features 19 efforts of 45 seconds at a blistering 129.6% FTP, perfect for building that kick to close gaps or power through race kicks. Use this brutal set when you need to develop raw sprinting power and lactate tolerance for those decisive moments in a race.

Jodpas

Workout structure

  • Warm-Up 5 min @ 85-94% (85-94w)
  • Active 5 min @ 87% (87w)
  • 8X
    • 45 sec @ 130% (130w)
    • 1 min @ 85% (85w)
  • 5 min @ 94% (94w)
  • 4X
    • 1 min @ 85% (85w)
    • 45 sec @ 130% (130w)
  • 45 sec @ 85% (85w)
  • 7X
    • 1 min @ 85% (85w)
    • 45 sec @ 130% (130w)
  • 1 min @ 85% (85w)
  • 2X
    • 1 min @ 111% (111w)
    • 45 sec @ 85% (85w)
  • 3 min @ 89% (89w)