Anaerobic

2 min Intervals 330w

  • Cycling
  • 1h 19mTime
  • 121Stress
  • 0.96Intensity
  • 20Popularity

About this workout

This workout features intense 2-minute intervals at 140.4% FTP, perfect for building the raw sprinting power needed to close gaps or respond to race kicks. A staple for cyclists looking to improve their anaerobic capacity and lactate tolerance, it's a classic choice for tough group rides or competitive efforts.

Velo121

Workout structure

  • 5 min @ 50% (50w) 90 rpm
  • 2 min @ 60% (60w) 95 rpm
  • 3 min @ 70% (70w) 100 rpm
  • 2 min @ 80% (80w) 105 rpm
  • 1:30 min @ 90% (90w) 110 rpm
  • 30 sec @ 100% (100w) 125 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2X
    • Max Effort 6 sec @ 100% (100w) 140 rpm
    • Rest 1 min @ 50% (50w) 90 rpm
  • Max Effort 6 sec @ 100% (100w) 140 rpm
  • 2:45 min @ 50% (50w) 90 rpm
  • 3X
    • 2 min @ 140% (140w)
    • Rest 2 min @ 35% (35w)
  • 6 min @ 35% (35w)
  • 3X
    • 2 min @ 140% (140w)
    • Rest 2 min @ 35% (35w)
  • 6 min @ 35% (35w)
  • 3X
    • 2 min @ 140% (140w)
    • Rest 2 min @ 35% (35w)
  • 10 min @ 35% (35w)