Anaerobic

3x 7min. 30x30's

  • Cycling
  • 58mTime
  • 61Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This session features 3 sets of 7 intense 30-second efforts at 125% FTP, designed to build your anaerobic capacity and raw sprinting power. Perfect for those looking to sharpen their kick for closing gaps in races or powering through group ride surges.

Jeroen van den Dries

Workout structure

  • 7 min @ 50-70% (50-70w)
  • 3X
    • 2 min @ 55% (55w)
    • Rest 10 sec @ 120% (120w)
  • 5 min @ 60% (60w)
  • 7X
    • 30 sec @ 125% (125w)
    • Rest 30 sec @ 55% (55w)
  • 7 min @ 60% (60w)
  • 7X
    • 30 sec @ 125% (125w)
    • Rest 30 sec @ 55% (55w)
  • 7 min @ 60% (60w)
  • 7X
    • 30 sec @ 125% (125w)
    • Rest 30 sec @ 55% (55w)
  • 5 min @ 55-30% (55-30w)