anaerobic

30 sec attacks every 10

  • Cycling
  • 1hTime
  • 88Stress
  • 0.94Intensity
  • 30Popularity

About this workout

This workout features savage 30-second efforts at 200% FTP, designed to build the kick needed to close gaps and amp up your sprinting power. Perfect for sharpening your race kicks or getting ready for those gnarly breakaways, it’s a go-to for anaerobic conditioning.

Slaz

Workout structure

  • 3 min @ 40-50% (40-50w)
  • 5:30 min @ 50-70% (50-70w)
  • 30 sec @ 200% (200w)
  • 9:30 min @ 70-60% (70-60w)
  • 30 sec @ 200% (200w)
  • 8:30 min @ 70-60% (70-60w)
  • 30 sec @ 150% (150w)
  • 2X
    • 9:30 min @ 70-60% (70-60w)
    • 30 sec @ 200% (200w)
  • 8:30 min @ 70-60% (70-60w)
  • 30 sec @ 150% (150w)
  • 3 min @ 70-40% (70-40w)