Anaerobic

30minute warm up - P Petrakis

  • Cycling
  • 34mTime
  • 34Stress
  • 0.77Intensity
  • 230Popularity

About this workout

This British cycling warm-up is designed to spark your anaerobic engine with short, intense bursts of power at 120% FTP, preparing you for a hard effort ahead. It's perfect for getting the blood flowing before a tough ride or race, ensuring you're primed and ready to tackle any challenge.

petrakis.petros

Workout structure

  • 5 min @ 30% (30w) 90 rpm
  • 4 min @ 40% (40w) 100 rpm
  • 3 min @ 80% (80w) 110 rpm
  • 2 min @ 90% (90w) 120 rpm
  • 1 min @ 100% (100w) 130 rpm
  • Ξεκούραση 3 min @ 70% (70w) 90 rpm
  • HZ3 3 min @ 100% (100w) 100 rpm
  • Ξεκούραση 1 min @ 30% (30w) 70 rpm
  • Ζ4 30 sec @ 120% (120w)
  • 1 min @ 70% (70w) 90 rpm
  • Ζ5 30 sec @ 150% (150w) 150 rpm
  • 2 min @ 27% (27w) 90 rpm
  • 10 sec @ 120% (120w) 150 rpm
  • 50 sec @ 70% (70w) 90 rpm
  • 2X
    • 10 sec @ 120% (120w) 150 rpm
    • 50 sec @ 70% (70w)
  • 5 min @ 70% (70w) 90 rpm