Anaerobic

2/1/0.5 intervals longer rests

  • Cycling
  • 1h 25mTime
  • 139Stress
  • 0.99Intensity
  • 20Popularity

About this workout

This workout features 6 rounds of intense 2-minute efforts at 140% FTP, interspersed with longer 4-minute recoveries, perfect for building your kick to close gaps and boosting your raw sprinting power. Ideal for honing your anaerobic capacity, this session is a must for race preparation and those gnarly group ride finishes.

kristianberge

Workout structure

  • Warm-Up 1 min @ 60% (60w)
  • 3X
    • 110 rpm 1 min @ 80% (80w)
    • Rest 1 min @ 60% (60w)
  • Warm-Up 2 min @ 60% (60w)
  • 6X
    • Intervals 2 min @ 140% (140w)
    • Rest 4 min @ 40% (40w)
  • Rest 8 min @ 50% (50w)
  • 4X
    • Intervals 1 min @ 160% (160w)
    • Rest 2 min @ 40% (40w)
  • Rest 8 min @ 50% (50w)
  • 4X
    • Intervals 30 sec @ 200% (200w)
    • Rest 2 min @ 40% (40w)
  • Cool down 2 min @ 60% (60w)