Anaerobic

3x10x45/25

  • Cycling
  • 1h 6mTime
  • 100Stress
  • 0.95Intensity
  • 85Popularity

About this workout

This brutal anaerobic workout features three sets of 10 efforts, each a lung-busting 45 seconds at 123% FTP, designed to build your sprinting power and lactate tolerance. Perfect for closing gaps in a race or powering through breakaways, it’s an essential session for boosting your top-end punch.

Antonvcam

Workout structure

  • 6 min @ 50-85% (50-85w)
  • 1 min @ 100% (100w)
  • 2X
    • 1 min @ 60% (60w)
    • 30 sec @ 150% (150w)
  • 3 min @ 60% (60w)
  • 10X
    • 45 sec @ 123% (123w)
    • Rest 25 sec @ 70% (70w)
  • 4 min @ 55% (55w)
  • 10X
    • 45 sec @ 123% (123w)
    • Rest 25 sec @ 70% (70w)
  • 4 min @ 55% (55w)
  • 10X
    • 45 sec @ 123% (123w)
    • Rest 25 sec @ 70% (70w)
  • 10 min @ 60% (60w)