Anaerobic

7x3min Interval

  • Cycling
  • 59mTime
  • 95Stress
  • 0.98Intensity
  • 45Popularity

About this workout

This workout features a gnarly main set of 6 × 3 minutes at 124% FTP, perfect for building raw sprinting power and lactate tolerance. A solid choice to prepare for race kicks or close gaps in group rides, it sharpens your anaerobic capacity for those tough moments when the pace heats up.

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Workout structure

  • Warm-Up 10 min @ 50% (50w)
  • 6X
    • Boost 3 min @ 124% (124w)
    • Cooldown 3 min @ 60% (60w)
  • Boost 3 min @ 140% (140w)
  • Cooldown 10 min @ 50% (50w)