30 min anaerobic

• Cycling
• 30mTime
• 46Stress
• 0.96Intensity
• 729Popularity

About this workout

This gnarly 30-minute anaerobic workout cranks up your raw sprinting power with 5 intervals of 60 seconds at 140% FTP, perfect for closing gaps in a race or powering through tough group ride finishes. Ideal for building lactate tolerance, it’s a must-do for those looking to sharpen their top-end punch.

Workout structure

• 12 min @ 50-110% (50-110w)
• 2 min @ 50% (50w)
• 5X
  • 1 min @ 140% (140w)
  • 1 min @ 50% (50w)
• 1 min @ 140% (140w)
• 5 min @ 50% (50w)