Anaerobic

Aktivitus Power & Endurance 9

  • Cycling
  • 1h 2mTime
  • 89Stress
  • 0.93Intensity
  • 60Popularity

About this workout

This workout features intense 30-second efforts at 170% FTP, perfect for building the kick needed to close gaps or respond to race attacks. Designed to boost your anaerobic capacity and critical power, it's a savage addition to any training plan aimed at improving sprinting power and lactate tolerance.

Sibs

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 1 min @ 90% (90w) 60 rpm
  • Active 1 min @ 90% (90w) 50 rpm
  • Active 1 min @ 90% (90w) 60 rpm
  • Active 1 min @ 90% (90w) 70 rpm
  • Active 1 min @ 90% (90w) 80 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 90% (90w) 100 rpm
  • Active 1 min @ 90% (90w) 110 rpm
  • Active 1 min @ 90% (90w) 120 rpm
  • Active 1 min @ 90% (90w) 110 rpm
  • Active 1 min @ 90% (90w) 100 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 3 min @ 50% (50w)
  • 10X
    • Active 30 sec @ 170% (170w)
    • Rest 1 min @ 50% (50w)
  • Cooldown 4 min @ 50-40% (50-40w)