Anaerobic

3x13x30/15@130...120%Cp60

  • Cycling
  • 50mTime
  • 69Stress
  • 0.91Intensity
  • 17Popularity

About this workout

This brutal 30/15 workout cranks up your anaerobic power with 13 intervals at 125% FTP, perfect for developing that explosive kick for closing gaps or launching breakaways. It’s a savage way to build lactate tolerance and raw sprinting power, ideal for those hard group ride finishes or race-day sprints.

Sanbangamaran

Workout structure

  • 5 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 130% (130w)
  • 2:30 min @ 50% (50w)
  • 12X
    • 30 sec @ 130% (130w)
    • 15 sec @ 45% (45w)
  • 30 sec @ 130% (130w)
  • 3:15 min @ 45% (45w)
  • 13X
    • 30 sec @ 125% (125w)
    • 15 sec @ 45% (45w)
  • 3 min @ 45% (45w)
  • 13X
    • 30 sec @ 120% (120w)
    • 15 sec @ 45% (45w)
  • 1:45 min @ 45-40% (45-40w)
  • 3 min @ 40% (40w)