Anaerobic

Aktivitus Power & Endurance 9

  • Cycling
  • 50mTime
  • 73Stress
  • 0.94Intensity
  • 152Popularity

About this workout

This gnarly set of 10 × 30 seconds at 170% FTP will build your raw sprinting power and lactate tolerance, perfect for closing gaps during a race or powering through tough group ride surges. A classic anaerobic workout, it's essential for developing that critical power needed when the pace ramps up.

Lycan

Workout structure

  • Warm-Up 8 min @ 50-85% (50-85w)
  • Active 3 min @ 95% (95w) 80 rpm
  • Active 1 min @ 60% (60w)
  • Active 3 min @ 95% (95w) 70 rpm
  • Active 1 min @ 60% (60w)
  • Active 3 min @ 95% (95w) 60 rpm
  • Active 1 min @ 60% (60w)
  • Active 3 min @ 100% (100w) 50 rpm
  • Active 1 min @ 50% (50w)
  • Active 3 min @ 70% (70w)
  • Active 1 min @ 90% (90w) 70 rpm
  • Active 3 min @ 50% (50w)
  • 10X
    • Active 30 sec @ 170% (170w)
    • Rest 1 min @ 50% (50w)
  • Cooldown 4 min @ 50-40% (50-40w)