Anaerobic

30 min. 4x50 sec. NVúR, IO 4 min.

  • Cycling
  • 30mTime
  • 31Stress
  • 0.78Intensity
  • 41Popularity

About this workout

This savage set of 50-second efforts at nearly 130% FTP will build your kick to close gaps and sharpen your raw sprinting power, making it a perfect fit for race day breakaways. Pair it with the Rønnestad 30/15 for a gnarly anaerobic boost or use it as a brutal tune-up before your next group ride.

PatrikPaumer

Workout structure

  • 5 min @ 55% (55w)
  • 5 min @ 59% (59w)
  • 3X
    • 50 sec @ 130% (130w)
    • 4 min @ 60% (60w)
  • 50 sec @ 130% (130w)
  • 5 min @ 60% (60w)