Anaerobic

30sec + Endurance #3

  • Cycling
  • 1h 34mTime
  • 68Stress
  • 0.66Intensity
  • 15Popularity

About this workout

This workout features a brutal main set of 2 × 30 seconds at 145% FTP, designed to build your raw sprinting power and lactate tolerance for those intense race kicks and breakaway moments. It's a time-tested staple for boosting your anaerobic capacity while still fitting in essential endurance work.

BigKev

Workout structure

  • Warm-Up 5:30 min @ 45-70% (45-70w)
  • Active 1 min @ 50% (50w)
  • Active 30 sec @ 125% (125w)
  • Active 4 min @ 50% (50w)
  • Active 30 sec @ 130% (130w)
  • Active 4 min @ 50% (50w)
  • Active 30 sec @ 135% (135w)
  • Active 4 min @ 50% (50w)
  • Active 30 sec @ 140% (140w)
  • 2X
    • Active 4 min @ 50% (50w)
    • Active 30 sec @ 145% (145w)
  • Active 4 min @ 50% (50w)
  • Active 30 sec @ 150% (150w)
  • Free-ride 60 min @ 60% (60w)