Anaerobic

3x8x30/15

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 40Popularity

About this workout

This gnarly 3x8x30/15 workout ramps up your raw sprinting power and lactate tolerance with short, brutal efforts at 137.3% FTP, making it perfect for developing the kick needed to close gaps in races or group rides. Ideal for those looking to push their anaerobic limits and add some punch to their cycling arsenal.

philippmolter

Workout structure

  • Warm-Up 10 min @ 39-55% (39-55w)
  • 1 min @ 86% (86w)
  • 6 min @ 55% (55w)
  • 8X
    • 30 sec @ 137% (137w)
    • Rest 15 sec @ 55% (55w)
  • 10 min @ 55% (55w)
  • 8X
    • 30 sec @ 137% (137w)
    • Rest 15 sec @ 55% (55w)
  • 10 min @ 55% (55w)
  • 8X
    • 30 sec @ 137% (137w)
    • Rest 15 sec @ 55% (55w)
  • 5 min @ 47% (47w)