Anaerobic

4x2' 1:30h

  • Cycling
  • 25mTime
  • 25Stress
  • 0.78Intensity
  • 41Popularity

About this workout

This brutal anaerobic set of 4×90 seconds at 90% FTP will build your raw sprinting power and lactate tolerance, perfect for closing gaps in a race or powering through a tough group ride. Incorporate this time-tested workout into your routine to develop that explosive kick when it matters most.

xtsiorvala

Workout structure

  • START 1 min @ 50% (50w)
  • 161 - 170 watt 1:30 min @ 90% (90w)
  • Easy 30 sec @ 130% (130w)
  • MAX 5 min @ 50% (50w)
  • Off 1:30 min @ 90% (90w)
  • MAX 30 sec @ 130% (130w)
  • END 5 min @ 50% (50w)
  • 1:30 min @ 90% (90w)
  • 30 sec @ 130% (130w)
  • 5 min @ 50% (50w)
  • 1:30 min @ 90% (90w)
  • 30 sec @ 130% (130w)
  • 1 min @ 50% (50w)