Anaerobic

21-08-20 bike

  • Cycling
  • 30mTime
  • 33Stress
  • 0.81Intensity
  • 45Popularity

About this workout

This gnarly anaerobic workout is designed to develop raw sprinting power and lactate tolerance with a main set of 3×25 seconds at 150% FTP, perfect for those explosive moments during a race or to close gaps in a group ride. Use it to build your top-end punch and boost your performance when the pace really kicks up.

Czeskom PW

Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 2X
    • 18 sec @ 120% (120w)
    • 42 sec @ 80% (80w)
  • 18 sec @ 120% (120w)
  • 2 min @ 50% (50w)
  • 3X
    • 18 sec @ 130% (130w)
    • 54 sec @ 70% (70w)
  • 18 sec @ 130% (130w)
  • 2 min @ 50% (50w)
  • 3X
    • 24 sec @ 140% (140w)
    • 1:12 min @ 50% (50w)
  • 24 sec @ 140% (140w)
  • 2 min @ 40% (40w)
  • 3X
    • 24 sec @ 150% (150w)
    • 1:36 min @ 40% (40w)
  • 24 sec @ 150% (150w)
  • 1:12 min @ 40% (40w)