Anaerobic

3x14x30/30 @ 130%/60%

  • Cycling
  • 1h 3mTime
  • 95Stress
  • 0.95Intensity
  • 50Popularity

About this workout

This challenging workout features 41 repetitions of 30-second efforts at 130% FTP, interspersed with short 30-second recoveries at 60%, perfect for building that raw sprinting power and lactate tolerance. Ideal for sharpening your kick during races or closing gaps in a group ride, this session is a brutal test of your anaerobic capacity.

codo_2002

Workout structure

  • 1:30 min @ 60% (60w)
  • 1:30 min @ 80% (80w)
  • 2X
    • 30 sec @ 130% (130w) 110 rpm
    • 30 sec @ 60% (60w) 85 rpm
  • 30 sec @ 120% (120w) 100 rpm
  • 30 sec @ 130% (130w) 110 rpm
  • 1:30 min @ 60% (60w) 85 rpm
  • 30 sec @ 140% (140w) 110 rpm
  • 13X
    • 30 sec @ 60% (60w) 85 rpm
    • 30 sec @ 130% (130w) 105 rpm
  • 30 sec @ 60% (60w) 85 rpm
  • 4:30 min @ 60% (60w) 85 rpm
  • 30 sec @ 140% (140w) 110 rpm
  • 13X
    • 30 sec @ 60% (60w) 85 rpm
    • 30 sec @ 130% (130w) 105 rpm
  • 30 sec @ 60% (60w) 85 rpm
  • 4:30 min @ 60% (60w) 85 rpm
  • 30 sec @ 140% (140w) 110 rpm
  • 13X
    • 30 sec @ 60% (60w) 85 rpm
    • 30 sec @ 130% (130w) 105 rpm
  • 5 min @ 60% (60w) 85 rpm