Anaerobic

3x15at90Percent_2x3030sx6

  • Cycling
  • 1h 31mTime
  • 107Stress
  • 0.84Intensity
  • 40Popularity

About this workout

This workout features a classic 3x15-minute main set at 90% FTP, pushing your anaerobic limits to build raw sprinting power and lactate tolerance. Perfect for enhancing your kick in group rides and closing gaps during race scenarios, this session will leave you feeling the burn but ready for the next challenge.

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Workout structure

  • Active 5 min @ 50% (50w)
  • Active 5 min @ 65% (65w)
  • Active 1 min @ 80% (80w)
  • Active 2 min @ 50% (50w)
  • Active 1 min @ 85% (85w)
  • Active 2 min @ 50% (50w)
  • Active 1 min @ 90% (90w)
  • Active 2 min @ 50% (50w)
  • 3X
    • Active 15 min @ 90% (90w)
    • Active 3 min @ 50% (50w)
  • 6X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • Active 3 min @ 50% (50w)
  • 6X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • Active 3 min @ 50% (50w)