Anaerobic

3x6x60/30

  • Cycling
  • 50mTime
  • 72Stress
  • 0.93Intensity
  • 60Popularity

About this workout

This brutal workout features 4 intervals of 60 seconds at 130% FTP, followed by short recoveries, pushing your raw sprinting power and lactate tolerance. Perfect for building the kick needed to close gaps during group rides or race scenarios, it's a must for those looking to enhance their top-end punch.

Sanbangamaran

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 50-100% (50-100w)
  • 1 min @ 130% (130w)
  • 2 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • 30 sec @ 65% (65w)
  • 1 min @ 128% (128w)
  • 30 sec @ 64% (64w)
  • 1 min @ 126% (126w)
  • 30 sec @ 63% (63w)
  • 1 min @ 124% (124w)
  • 30 sec @ 62% (62w)
  • 1 min @ 122% (122w)
  • 30 sec @ 61% (61w)
  • 1 min @ 120% (120w)
  • 30 sec @ 60-50% (60-50w)
  • 5 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • 30 sec @ 65% (65w)
  • 1 min @ 120% (120w)
  • 30 sec @ 60% (60w)
  • 1 min @ 117% (117w)
  • 30 sec @ 58% (58w)
  • 1 min @ 114% (114w)
  • 30 sec @ 57% (57w)
  • 1 min @ 112% (112w)
  • 30 sec @ 56% (56w)
  • 1 min @ 110% (110w)
  • 30 sec @ 55-50% (55-50w)
  • 5 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 30 sec @ 63% (63w)
  • 1 min @ 115% (115w)
  • 30 sec @ 57% (57w)
  • 1 min @ 113% (113w)
  • 30 sec @ 56% (56w)
  • 1 min @ 111% (111w)
  • 30 sec @ 55% (55w)
  • 1 min @ 109% (109w)
  • 30 sec @ 55% (55w)
  • 1 min @ 107% (107w)
  • 30 sec @ 53-50% (53-50w)
  • 5 min @ 50-40% (50-40w)