Anaerobic

1hr Anerobic

  • Cycling
  • 1hTime
  • 89Stress
  • 0.94Intensity
  • 50Popularity

About this workout

This workout features hard-hitting intervals with 5 × 60 sec bursts at 112% FTP, perfect for building the kick needed to close gaps in races or during intense group rides. It's a brutal session designed to boost your raw sprinting power and lactate tolerance, setting you up for success when the pace heats up.

Wolves73

Workout structure

  • 3 min @ 72-80% (72-80w)
  • 3X
    • 1 min @ 112% (112w)
    • 1 min @ 75% (75w)
  • 1 min @ 112% (112w)
  • 1:30 min @ 66% (66w)
  • 30 sec @ 66-80% (66-80w)
  • 30 sec @ 140% (140w)
  • 4X
    • 30 sec @ 66% (66w)
    • 30 sec @ 128% (128w)
  • 1 min @ 66% (66w)
  • 2 min @ 66-80% (66-80w)
  • 4 min @ 107% (107w)
  • 3:30 min @ 60-80% (60-80w)
  • 2 min @ 120% (120w)
  • 3:30 min @ 60-80% (60-80w)
  • 1 min @ 140% (140w)
  • 30 sec @ 60% (60w)
  • 1 min @ 140% (140w)
  • 3:30 min @ 60-80% (60-80w)
  • 30 sec @ 160% (160w)
  • 1 min @ 60-75% (60-75w)
  • 30 sec @ 140% (140w)
  • 1 min @ 60-75% (60-75w)
  • 30 sec @ 120% (120w)
  • 1 min @ 60-75% (60-75w)
  • 30 sec @ 100% (100w)
  • 3:30 min @ 60-80% (60-80w)
  • 15 sec @ 80-240% (80-240w)
  • 1:45 min @ 60% (60w)
  • 1 min @ 60-104% (60-104w)
  • 30 sec @ 120% (120w)
  • 1:30 min @ 60% (60w)
  • 2X
    • 1 min @ 112% (112w)
    • 45 sec @ 66% (66w)
  • 1 min @ 112% (112w)
  • 1 min @ 66% (66w)
  • 30 sec @ 128% (128w)
  • 2 min @ 60% (60w)