Anaerobic

Aktivitus Power & Endurance 11

  • Cycling
  • 1h 3mTime
  • 89Stress
  • 0.92Intensity
  • 55Popularity

About this workout

This brutal workout of 10×30 sec efforts at 150% FTP builds your kick for closing gaps and enhances your raw sprinting power, making it perfect for those critical moments in races. Ideal for developing lactate tolerance, it's a must-have for riders looking to sustain power during intense efforts.

Sibs

Workout structure

  • Warm-Up 8 min @ 50-85% (50-85w)
  • Active 3 min @ 90% (90w) 75 rpm
  • Active 1 min @ 60% (60w)
  • Active 3 min @ 95% (95w) 70 rpm
  • Active 1 min @ 60% (60w)
  • Active 3 min @ 100% (100w) 65 rpm
  • Active 1 min @ 60% (60w)
  • Active 3 min @ 105% (105w) 60 rpm
  • Active 1 min @ 50% (50w)
  • Active 3 min @ 70% (70w)
  • Active 1 min @ 90% (90w) 70 rpm
  • Active 1 min @ 90% (90w) 100 rpm
  • Active 1 min @ 90% (90w) 60 rpm
  • Active 1 min @ 90% (90w) 110 rpm
  • Active 1 min @ 90% (90w) 50 rpm
  • Active 1 min @ 90% (90w) 120 rpm
  • Active 1 min @ 90% (90w) 50 rpm
  • Active 1 min @ 90% (90w) 130 rpm
  • Active 1 min @ 90% (90w) 50 rpm
  • Active 1 min @ 90% (90w) 120 rpm
  • Active 1 min @ 90% (90w) 50 rpm
  • Active 1 min @ 90% (90w) 120 rpm
  • Active 1 min @ 90% (90w) 125 rpm
  • Active 3 min @ 50% (50w)
  • 10X
    • Active 30 sec @ 150% (150w)
    • Rest 1 min @ 50% (50w)
  • Active 1 min @ 170% (170w)
  • Cooldown 4 min @ 50-40% (50-40w)