Anaerobic

21-08-17 bike

  • Cycling
  • 1hTime
  • 81Stress
  • 0.90Intensity
  • 15Popularity

About this workout

This workout features a hard-hitting main set designed to build your kick for closing gaps and boosting your raw sprinting power with intense 15-second efforts at 160% FTP. Perfect for those looking to enhance their anaerobic capacity for race kicks and fierce breakaways.

Czeskom PW

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 15 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
  • 15 sec @ 140% (140w)
  • 30 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 30 sec @ 40% (40w)
  • 15 sec @ 160% (160w)
  • 3:15 min @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 45 sec @ 40% (40w)
  • 30 sec @ 153% (153w)
  • 1:30 min @ 40% (40w)
  • 45 sec @ 148% (148w)
  • 2:15 min @ 40% (40w)
  • 1 min @ 140% (140w)
  • 3 min @ 40% (40w)
  • 45 sec @ 148% (148w)
  • 2:15 min @ 40% (40w)
  • 30 sec @ 153% (153w)
  • 1:30 min @ 40% (40w)
  • 2X
    • 15 sec @ 160% (160w)
    • 45 sec @ 40% (40w)
  • 30 sec @ 153% (153w)
  • 1:30 min @ 40% (40w)
  • 45 sec @ 148% (148w)
  • 2:15 min @ 40% (40w)
  • 1 min @ 140% (140w)
  • 3 min @ 40% (40w)
  • 45 sec @ 148% (148w)
  • 2:15 min @ 40% (40w)
  • 30 sec @ 153% (153w)
  • 1:30 min @ 40% (40w)
  • 2X
    • 15 sec @ 160% (160w)
    • 45 sec @ 40% (40w)
  • 30 sec @ 153% (153w)
  • 1:30 min @ 40% (40w)
  • 45 sec @ 148% (148w)
  • 2:15 min @ 40% (40w)
  • 1 min @ 140% (140w)
  • 3 min @ 40% (40w)
  • 45 sec @ 148% (148w)
  • 2:15 min @ 40% (40w)
  • 30 sec @ 153% (153w)
  • 1:30 min @ 40% (40w)
  • 15 sec @ 160% (160w)
  • 3 min @ 40-30% (40-30w)