Anaerobic

7NPW8

  • Cycling
  • 2h 1mTime
  • 255Stress
  • 1.12Intensity
  • 101Popularity

About this workout

This savage workout features 10 hard-hitting 20-second efforts at 400% FTP, designed to build your top-end punch and lactate tolerance for those critical race kicks or breakaway attempts. Use it to improve your anaerobic capacity and prepare for the demands of a fast-paced group ride.

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Workout structure

  • 15 min @ 56% (56w)
  • 5X
    • 1 min @ 80% (80w)
    • Rest 1 min @ 56% (56w)
  • 6X
    • 8 sec @ 400% (400w)
    • Rest 3 min @ 56% (56w)
  • 10 min @ 56% (56w)
  • 10X
    • 18 sec @ 400% (400w)
    • Rest 5 min @ 56% (56w)
  • 15 min @ 56% (56w)