Anaerobic

1min @150-200FTP /30s@40FTP x2 sety (R.Grabowski)

  • Cycling
  • 1hTime
  • 119Stress
  • 1.09Intensity
  • 40Popularity

About this workout

This gnarly anaerobic workout features 2 sets of 10 hard-hitting 60-second efforts at 150% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for sharpening your kick for breakaways or closing gaps in a group ride, this Rønnestad-inspired set will boost your top-end punch when you need it most.

Michal szczukowski

Workout structure

  • Rozgrzewka 15 min @ 55-75% (55-75w) 85-95 rpm
  • 10X
    • Interwal 1 min @ 150% (150w) 100 rpm
    • Rest 30 sec @ 50% (50w)
  • Regeneracja 5 min @ 40% (40w)
  • 10X
    • Interwal 1 min @ 150% (150w) 100 rpm
    • Rest 30 sec @ 50% (50w)
  • Rozjazd 10 min @ 40% (40w)