Anaerobic

7 x (1m@130% + 3m@55%)

  • Cycling
  • 35mTime
  • 44Stress
  • 0.87Intensity
  • 25Popularity

About this workout

This gnarly workout of 7 x 1 minute at 130% FTP builds your raw sprinting power and lactate tolerance, perfect for closing gaps in a race or executing a killer attack. With solid recoveries at 55%, it’s an effective session to boost your anaerobic capacity while keeping your legs fresh for upcoming efforts.

vlacher

Workout structure

  • Warm-Up 5 min @ 40-90% (40-90w)
  • 1 min @ 130% (130w)
  • Cooldown 3 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • 3 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • 3 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • 3 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • 3 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • 3 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • 5 min @ 55-40% (55-40w)