Anaerobic

2x9x30x30 150w-340w

  • Cycling
  • 39mTime
  • 54Stress
  • 0.91Intensity
  • 107Popularity

About this workout

This brutal anaerobic workout, featuring 20 efforts of 30 seconds at 136% FTP, is designed to build your sprinting power and lactate tolerance, perfect for closing gaps during decisive race moments or launching a breakaway. Incorporate it into your training to develop the top-end punch needed for those hard kicks when it counts.

pascal31

Workout structure

  • 2:30 min @ 60% (60w)
  • 4:35 min @ 72% (72w)
  • 2:25 min @ 52% (52w)
  • 2X
    • 30 sec @ 136% (136w)
    • Rest 45 sec @ 60% (60w)
  • 2 min @ 60% (60w)
  • 9X
    • 30 sec @ 136% (136w)
    • Rest 30 sec @ 60% (60w)
  • 2 min @ 60% (60w)
  • 9X
    • 30 sec @ 136% (136w)
    • Rest 30 sec @ 60% (60w)
  • 5 min @ 52% (52w)