Anaerobic

(30s/30s x 10) x 4

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 46Popularity

About this workout

This workout features 3 sets of 10 x 30-second efforts at 132% FTP, pushing your anaerobic limits and building that crucial kick to close gaps during races. It's a brutal session that delivers raw sprinting power and lactate tolerance, perfect for sharpening your explosiveness on group rides or during those critical race breaks.

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Workout structure

  • 2 min @ 45% (45w)
  • 2 min @ 50% (50w)
  • 2 min @ 55% (55w)
  • 1 min @ 75% (75w)
  • 1 min @ 45% (45w)
  • 1 min @ 80% (80w)
  • 1 min @ 45% (45w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 3:30 min @ 40% (40w)
  • 10X
    • 30 sec @ 132% (132w)
    • Rest 30 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 10X
    • 30 sec @ 132% (132w)
    • Rest 30 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 10X
    • 30 sec @ 132% (132w)
    • Rest 30 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 3 min @ 45% (45w)