Anaerobic

200% every 15 minutes

  • Cycling
  • 2h 51mTime
  • 196Stress
  • 0.83Intensity
  • 16Popularity

About this workout

This gnarly workout features 10 sets of 30 seconds at 200% FTP, with 15 minutes of recovery at 65% in between, building your kick to close gaps and enhancing your raw sprinting power. Perfect for a mid-week boost when you need to sharpen your anaerobic capacity for race day or fierce group ride sprints.

dominus

Workout structure

  • 10 min @ 50% (50w)
  • 100+ rpm 2 min @ 70% (70w)
  • 2 min @ 85% (85w)
  • 1 min @ 100% (100w)
  • 5 min @ 50% (50w)
  • 10X
    • 30 sec @ 200% (200w)
    • 14:30 min @ 65% (65w)
  • 30 sec @ 200% (200w)
  • 1 min @ 50% (50w)