Anaerobic

4wk Flats W1D3 - row

  • Rowing
  • 35mTime
  • 51Stress
  • 0.93Intensity
  • 453Popularity

About this workout

This workout features 3 intervals of 3 minutes at 100% FTP, designed to push your anaerobic capacity and develop raw sprinting power for closing gaps during intense group rides or racing situations. It's a punishing session that builds the kick you'll need for those critical surges and finish line sprints.

MarekM

Workout structure

  • 5:15 min @ 60% (60w)
  • 3X
    • 2:48 min @ 75% (75w)
    • 2:48 min @ 100% (100w)
    • 1:45 min @ 125% (125w)
  • 7 min @ 75% (75w)
  • 42 sec @ 60% (60w)