Anaerobic

3 x 15 FTP + Burst 3 x 5 Vo2 max

  • Cycling
  • 2h 11mTime
  • 174Stress
  • 0.89Intensity
  • 115Popularity

About this workout

This workout combines 3 sets of 15 minutes at your threshold with bursts of 5-minute efforts at 110% FTP, perfect for building that top-end punch needed for closing gaps or sprinting in a race. It's a solid choice for developing your anaerobic capacity while pushing your VO2 max, making it a great addition to your training arsenal for group rides or intense intervals.

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Workout structure

  • Warm-Up 5 min @ 35-55% (35-55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • 15X
    • Active 10 sec @ 125% (125w)
    • Rest 50 sec @ 98% (98w)
  • Active 10 min @ 55% (55w)
  • 15X
    • Active 10 sec @ 125% (125w)
    • Rest 50 sec @ 98% (98w)
  • Active 10 min @ 55% (55w)
  • 15X
    • Active 10 sec @ 125% (125w)
    • Rest 50 sec @ 98% (98w)
  • Active 10 min @ 55% (55w)
  • 3X
    • Active 5 min @ 110% (110w)
    • Rest 3 min @ 55% (55w)
  • Active 5 min @ 55% (55w)
  • Cooldown 10 min @ 55-35% (55-35w)