anaerobic

30 Minute Short Mix

  • Cycling
  • 30mTime
  • 74Stress
  • 1.29Intensity
  • 311Popularity

About this workout

This gnarly anaerobic workout features a short mix of punishing 60-second efforts at 150% FTP, perfect for developing that raw sprinting power and lactate tolerance needed for closing gaps in a race or powering through a tough group ride. Incorporate this into your training to build the kick that gives you an edge in those critical moments when the pace heats up.

PK

Workout structure

  • 1 min @ 30% (30w)
  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 2X
    • 1 min @ 150% (150w)
    • 30 sec @ 64% (64w)
  • 2 min @ 75% (75w)
  • 2X
    • 10 sec @ 300% (300w)
    • 1 min @ 75% (75w)
  • 10 sec @ 300% (300w)
  • 4 min @ 60% (60w)
  • 10 min @ 89% (89w)
  • 1 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 1 min @ 50% (50w)
  • 30 sec @ 40% (40w)