Anaerobic

7NPW2

  • Cycling
  • 1h 47mTime
  • 182Stress
  • 1.01Intensity
  • 35Popularity

About this workout

This workout features a brutal main set of short, intense bursts at 350% FTP, building your kick to close gaps and develop raw sprinting power. Perfect for sharpening your top-end punch before races or boosting your anaerobic capacity for those gnarly group ride surges.

patrick

Workout structure

  • 15 min @ 56% (56w)
  • 20X
    • 15 sec @ 150% (150w)
    • Rest 15 sec @ 56% (56w)
  • 5 min @ 56% (56w)
  • 20X
    • 15 sec @ 150% (150w)
    • Rest 15 sec @ 56% (56w)
  • 5 min @ 56% (56w)
  • 20X
    • 15 sec @ 150% (150w)
    • Rest 15 sec @ 56% (56w)
  • 15 min @ 75% (75w)
  • 10X
    • 15 sec @ 350% (350w)
    • Rest 2 min @ 56% (56w)
  • 15 min @ 56% (56w)