Anaerobic

21-06-12-IPT

  • Cycling
  • 1hTime
  • 61Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This workout delivers a hard-hitting anaerobic punch with 30-second intervals at 170% FTP, perfect for building sprinting power and lactate tolerance. Ideal for closing gaps in a race or enhancing your kick for those crucial moments in a group ride.

Dejv084PL

Workout structure

  • Active 5 min @ 55% (55w) 85-95 rpm
  • Active 10 min @ 65% (65w) 85-95 rpm
  • Active 3 min @ 30% (30w) 85-95 rpm
  • Active 30 sec @ 170% (170w) 80-120 rpm
  • Active 30 sec @ 30% (30w) 85-95 rpm
  • Active 4 min @ 110% (110w) 80-120 rpm
  • Active 30 sec @ 30% (30w) 85-95 rpm
  • Active 6 min @ 68% (68w) 85-95 rpm
  • Active 2 min @ 30% (30w) 85-95 rpm
  • Active 30 sec @ 170% (170w) 80-120 rpm
  • Active 30 sec @ 30% (30w) 85-95 rpm
  • Active 4 min @ 110% (110w) 80-120 rpm
  • Active 30 sec @ 30% (30w) 85-95 rpm
  • Active 6 min @ 68% (68w) 80-95 rpm
  • Active 2 min @ 30% (30w) 80-95 rpm
  • Active 10 min @ 68% (68w) 80-95 rpm
  • Active 5 min @ 35% (35w) 80-95 rpm