Anaerobic

Aktivitus 2h v3 by Johan Hasselmark

  • Cycling
  • 2h 0mTime
  • 145Stress
  • 0.85Intensity
  • 775Popularity

About this workout

This workout is a gnarly anaerobic blast featuring 20 hard-hitting intervals of 30 seconds at 150% FTP, perfect for building that raw sprinting power and lactate tolerance needed for closing gaps in a race or fending off attacks in a group ride. Incorporate it into your training for a serious top-end punch that will pay off when the pace heats up.

ALOHAMAN686

Workout structure

  • 15 min @ 30-90% (30-90w)
  • 2X
    • 5 min @ 60% (60w)
    • 5 min @ 90% (90w) 80 rpm
    • 5 min @ 90% (90w) 70 rpm
    • 5 min @ 90% (90w) 60 rpm
  • 5 min @ 60% (60w)
  • 3 min @ 90% (90w) 90 rpm
  • 3 min @ 90% (90w) 70 rpm
  • 3 min @ 90% (90w) 100 rpm
  • 3 min @ 90% (90w) 60 rpm
  • 3 min @ 90% (90w) 110 rpm
  • 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 20X
    • 30 sec @ 150% (150w)
    • Rest 1 min @ 40% (40w)
  • 5 min @ 65-40% (65-40w)