Anaerobic

30 min - 3x4min@FTP + 5x1min@120%

  • Cycling
  • 30mTime
  • 46Stress
  • 0.96Intensity
  • 30Popularity

About this workout

This workout features a classic main set of 3x4 minutes at your FTP, pushing your limits while boosting your lactate tolerance and raw sprinting power with short recoveries. Perfect for building the kick needed to close gaps in races or elevate your performance in a 20-minute FTP test.

skraburski

Workout structure

  • 3 min @ 50-80% (50-80w)
  • 20 sec @ 120% (120w)
  • 10 sec @ 60% (60w)
  • 20 sec @ 150% (150w)
  • 10 sec @ 60% (60w)
  • 20 sec @ 200% (200w)
  • 1:30 min @ 60% (60w)
  • 3X
    • 4 min @ 100% (100w)
    • 1 min @ 70% (70w)
  • 3X
    • 1 min @ 120% (120w)
    • 30 sec @ 40% (40w)
  • 1 min @ 120% (120w)
  • 40 sec @ 40% (40w)
  • 1 min @ 120% (120w)
  • 2 min @ 40% (40w)