Anaerobic

3 sets 10 int. 20/40

  • Cycling
  • 1h 15mTime
  • 93Stress
  • 0.86Intensity
  • 30Popularity

About this workout

This brutal anaerobic workout, featuring 3 sets of 10 intervals at 175% FTP with short recoveries, is designed to build your sprinting power and lactate tolerance, giving you that extra kick for closing gaps during races. Perfect for those looking to enhance their top-end punch or tackle savage group ride efforts, it’s an essential addition to any cyclist's training arsenal.

Jeroen van den Dries

Workout structure

  • Active 10 min @ 30-70% (30-70w)
  • Active 5 min @ 60% (60w)
  • 10X
    • Active 20 sec @ 175% (175w)
    • Active 40 sec @ 50% (50w)
  • Active 7:30 min @ 60% (60w)
  • 10X
    • Active 20 sec @ 175% (175w)
    • Active 40 sec @ 50% (50w)
  • Active 7:30 min @ 60% (60w)
  • 10X
    • Active 20 sec @ 175% (175w)
    • Active 40 sec @ 50% (50w)
  • Active 7:30 min @ 60% (60w)
  • Active 7:30 min @ 60-30% (60-30w)