Anaerobic

3x8x30 Intervall

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 20Popularity

About this workout

This workout features a gnarly main set of 3 sets of 8 × 30 second efforts at 130% FTP, perfect for building your kick to close gaps and increasing raw sprinting power. Ideal for those looking to enhance their anaerobic capacity for race kicks or competitive group rides, it’s a brutal but rewarding session to add to your training arsenal.

Blob

Workout structure

  • Active 6 min @ 50% (50w) 85 rpm
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 80% (80w)
  • Active 2 min @ 100% (100w)
  • Active 5 min @ 53% (53w)
  • 8X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 53% (53w)
  • Active 4:30 min @ 53% (53w)
  • 8X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 53% (53w)
  • Active 4:30 min @ 53% (53w)
  • 8X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 53% (53w)
  • Cooldown 10 min @ 53-45% (53-45w) 85 rpm