Anaerobic

2 ore

  • Cycling
  • 2h 0mTime
  • 131Stress
  • 0.81Intensity
  • 125Popularity

About this workout

This workout features intense anaerobic efforts with 2×3 minute intervals at 100% FTP, perfect for building the kick to close gaps during critical race moments or group ride surges. It's a punishing but effective session to develop your raw sprinting power and lactate tolerance without overdoing it.

Giorgio

Workout structure

  • 10 min @ 50-75% (50-75w)
  • 2X
    • 2 min @ 90% (90w)
    • 2 min @ 60% (60w)
  • 2 min @ 90% (90w)
  • 3 min @ 60% (60w)
  • 2X
    • 1 min @ 115% (115w)
    • 3 min @ 100% (100w)
    • 2 min @ 60% (60w)
  • 1 min @ 115% (115w)
  • 3 min @ 100% (100w)
  • 4 min @ 60% (60w)
  • 2X
    • 5 min @ 75-85% (75-85w)
    • 1 min @ 60% (60w)
  • 5 min @ 75-85% (75-85w)
  • 4 min @ 60% (60w)
  • 3X
    • 30 sec @ 150% (150w)
    • 1 min @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 3 min @ 60% (60w)
  • 2X
    • 5 min @ 75-85% (75-85w)
    • 1 min @ 60% (60w)
  • 5 min @ 75-85% (75-85w)
  • 4 min @ 60% (60w)
  • 3X
    • 30 sec @ 150% (150w)
    • 1 min @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 3 min @ 60% (60w)
  • 5 min @ 75-85% (75-85w)
  • 3 min @ 60% (60w)
  • 11 min @ 85-40% (85-40w)