Anaerobic

2x6m20-40 2x7m40-20 II

  • Cycling
  • 1h 25mTime
  • 98Stress
  • 0.83Intensity
  • 25Popularity

About this workout

This workout features two sets of 6 intervals, each 40 seconds long at a gnarly 120% FTP, with 20-second recoveries to build your anaerobic capacity and raw sprinting power. Perfect for sharpening your kick to close gaps in races or group rides, this session will have your lungs burning and legs screaming.

theark

Workout structure

  • Active 5 min @ 55% (55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 30 sec @ 110% (110w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 120% (120w)
  • Active 30 sec @ 60% (60w)
  • Active 2 min @ 60% (60w)
  • Active 20 sec @ 150% (150w)
  • Active 40 sec @ 75% (75w)
  • Active 20 sec @ 145% (145w)
  • 4X
    • Active 40 sec @ 75% (75w)
    • Active 20 sec @ 140% (140w)
  • Active 40 sec @ 75% (75w)
  • Active 3 min @ 55% (55w)
  • Active 20 sec @ 150% (150w)
  • Active 40 sec @ 75% (75w)
  • Active 20 sec @ 145% (145w)
  • 4X
    • Active 40 sec @ 75% (75w)
    • Active 20 sec @ 140% (140w)
  • Active 40 sec @ 75% (75w)
  • Active 3 min @ 55% (55w)
  • Active 40 sec @ 125% (125w)
  • 6X
    • Active 20 sec @ 65% (65w)
    • Active 40 sec @ 120% (120w)
  • Active 20 sec @ 65% (65w)
  • Active 3 min @ 55% (55w)
  • Active 40 sec @ 125% (125w)
  • 6X
    • Active 20 sec @ 65% (65w)
    • Active 40 sec @ 120% (120w)
  • Active 20 sec @ 65% (65w)
  • Active 3 min @ 55% (55w)
  • Active 30 min @ 67% (67w)
  • Active 2 min @ 60% (60w)