Anaerobic

3x5x60-30 VO2max optimiert

  • Cycling
  • 50mTime
  • 77Stress
  • 0.96Intensity
  • 115Popularity

About this workout

This workout features 3 rounds of hard 60-second efforts at 130% FTP with brief 30-second recoveries, designed to build your anaerobic kick for closing gaps and improving raw sprinting power. Perfect for those looking to boost their performance in intense group ride finishes or race scenarios, this session will push your limits and enhance lactate tolerance.

Sanbangamaran

Workout structure

  • 4 min @ 40-90% (40-90w)
  • 2 min @ 50% (50w)
  • 2X
    • 30 sec @ 140% (140w)
    • Rest 30 sec @ 70% (70w)
  • 2 min @ 65% (65w)
  • 1 min @ 135% (135w)
  • 3X
    • 30 sec @ 65% (65w)
    • 1 min @ 130% (130w)
  • Rest 30 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
  • 1:30 min @ 130-85% (130-85w)
  • 4 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • 3X
    • 30 sec @ 65% (65w)
    • 1 min @ 125% (125w)
  • Rest 30 sec @ 65% (65w)
  • 30 sec @ 125% (125w)
  • 1:30 min @ 125-85% (125-85w)
  • 4 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 3X
    • 30 sec @ 65% (65w)
    • 1 min @ 120% (120w)
  • Rest 30 sec @ 65% (65w)
  • 30 sec @ 120% (120w)
  • 1:30 min @ 120-85% (120-85w)
  • 4 min @ 65-50% (65-50w)
  • 4 min @ 50-40% (50-40w)