Anaerobic

3x3', 4x2' 1:30

  • Cycling
  • 1h 28mTime
  • 119Stress
  • 0.90Intensity
  • 50Popularity

About this workout

This steady anaerobic workout, featuring 3x3' and 4x2' intervals, builds the kick needed to close gaps and enhances raw sprinting power for those critical race moments. Perfect for sharpening your top-end punch, it’s a go-to for group rides or when you need to respond to gnarly attacks.

CrossF

Workout structure

  • 20 min @ 60% (60w)
  • 3 min @ 100% (100w)
  • 3 min @ 50% (50w)
  • 3 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 3 min @ 120% (120w)
  • 15 min @ 65% (65w)
  • 2 min @ 120% (120w)
  • 2 min @ 65% (65w)
  • 2 min @ 130% (130w)
  • 2 min @ 65% (65w)
  • 2 min @ 140% (140w)
  • 2 min @ 65% (65w)
  • 2 min @ 145% (145w)
  • 2 min @ 65% (65w)
  • 2 min @ 150% (150w)
  • 20 min @ 65% (65w)