Anaerobic

30W Build Up - w2d3 - 30/30 Intervals (2 x 10 min)

  • Cycling
  • 51mTime
  • 67Stress
  • 0.89Intensity
  • 60Popularity

About this workout

This brutal workout features two sets of 9 x 30-second intervals at 140% FTP, perfect for building the kick to close gaps and enhance your raw sprinting power. It's an ideal session for developing your anaerobic capacity, especially when preparing for race kicks or breakaways.

jinsukim

Workout structure

  • Warm-Up 10 min @ 45-65% (45-65w)
  • Active 3 min @ 75% (75w)
  • Active 3 min @ 83% (83w)
  • Active 3 min @ 94% (94w)
  • Active 3 min @ 55% (55w)
  • 9X
    • Active 30 sec @ 140% (140w)
    • Active 30 sec @ 55% (55w)
  • Active 30 sec @ 140% (140w)
  • Active 5 min @ 55% (55w)
  • 9X
    • Active 30 sec @ 140% (140w)
    • Active 30 sec @ 55% (55w)
  • Active 30 sec @ 140% (140w)
  • Cooldown 5 min @ 50-30% (50-30w)