Anaerobic

3x8 45:45

  • Cycling
  • 1h 8mTime
  • 104Stress
  • 0.96Intensity
  • 20Popularity

About this workout

This savage 3x8 workout, featuring 8 intervals of 45 seconds at 134% FTP, will build your anaerobic kick and raw sprinting power, perfect for those last-minute race kicks or closing gaps in a group ride. It's a brutal yet effective way to enhance your lactate tolerance and push your limits, ensuring you're ready for any challenge on race day.

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Workout structure

  • 6 min @ 50-70% (50-70w)
  • 2X
    • 30 sec @ 115% (115w)
    • Rest 30 sec @ 57% (57w)
  • 1 min @ 103% (103w)
  • 1 min @ 57% (57w)
  • 1 min @ 103% (103w)
  • 4 min @ 57% (57w)
  • 8X
    • 45 sec @ 134% (134w)
    • Rest 45 sec @ 67% (67w)
  • 6 min @ 57% (57w)
  • 8X
    • 45 sec @ 134% (134w)
    • Rest 45 sec @ 67% (67w)
  • 6 min @ 57% (57w)
  • 8X
    • 45 sec @ 134% (134w)
    • Rest 45 sec @ 67% (67w)
  • 5 min @ 57% (57w)