anaerobic

20ITW 04

  • Cycling
  • 3h 1mTime
  • 228Stress
  • 0.87Intensity
  • 60Popularity

About this workout

This brutal anaerobic workout cranks your power with 16 intervals of 60 seconds at 140% FTP, pushing your limits and building that top-end punch for closing gaps and race kicks. Perfect for riders seeking to improve their raw sprinting power and lactate tolerance, this session will leave you gasping but stronger for your next group ride.

AA

Workout structure

  • 30 min @ 56% (56w)
  • 10X
    • 1 min @ 140% (140w)
    • 1 min @ 50% (50w)
  • 5 min @ 56% (56w)
  • 2X
    • 5 min @ 91% (91w)
    • 3 min @ 56% (56w)
  • 6X
    • 1 min @ 140% (140w)
    • 1 min @ 50% (50w)
  • 5 min @ 95% (95w)
  • 5 min @ 56% (56w)
  • 2X
    • 12 min @ 76% (76w)
    • 10 min @ 56% (56w)
  • 18 min @ 85% (85w)
  • 10 min @ 56% (56w)
  • 4X
    • 30 sec @ 120% (120w)
    • 1:30 min @ 56% (56w)
  • 8 min @ 56% (56w)