Anaerobic

6x7 plus 4x30

  • Cycling
  • 4h 1mTime
  • 209Stress
  • 0.72Intensity
  • 125Popularity

About this workout

This workout pushes your anaerobic limits with three hard sets of 7 minutes at 100% FTP, perfect for building that explosive kick needed to close gaps or launch a breakaway in a race. It's a solid choice for enhancing your raw sprinting power and lactate tolerance while developing your top-end punch.

lazagun

Workout structure

  • Rest 76 min @ 55% (55w) 80-100 rpm
  • 3X
    • Active 7 min @ 95% (95w) 80-100 rpm
    • Rest 7 min @ 55% (55w) 80-100 rpm
    • Active 7 min @ 100% (100w) 60-80 rpm
    • Rest 7 min @ 55% (55w) 60-80 rpm
  • 4X
    • Active 40 sec @ 150% (150w) 80-100 rpm
    • Rest 40 sec @ 55% (55w) 80-100 rpm
  • Rest 76 min @ 55% (55w) 80-100 rpm