Anaerobic

2022_OS_ALL_Wk12_THU_L1

  • Cycling
  • 1hTime
  • 62Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This brutal anaerobic workout, featuring 2 sets of 7 × 30 seconds at 140% FTP, builds your top-end punch and lactate tolerance for those critical moments in a race or group ride when you need to close gaps. It's a savage way to develop raw sprinting power and prepare for the toughest surges on the road.

coachp

Workout structure

  • Warm-Up 7 min @ 45-75% (45-75w)
  • 1 min @ 90% (90w)
  • Cooldown 2 min @ 50% (50w)
  • 7X
    • 30 sec @ 140% (140w)
    • 30 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 7X
    • 30 sec @ 140% (140w)
    • 30 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 18 min @ 65% (65w)
  • 10 min @ 65-25% (65-25w)