Anaerobic

Anaerobic 130%FTP Intervals

  • Cycling
  • 1h 22mTime
  • 103Stress
  • 0.87Intensity
  • 20Popularity

About this workout

These anaerobic intervals push your limits with 90-second efforts at 130% FTP, perfect for building that explosive kick needed to close gaps or power through race kicks. Incorporate these Billat-style intervals to boost your raw sprinting power and lactate tolerance, making them ideal for intense training days or tough group rides.

RyanW

Workout structure

  • Warm-Up 7 min @ 40% (40w) 90 rpm
  • Warm-Up 1:30 min @ 40% (40w) 95 rpm
  • Warm-Up 1:30 min @ 40% (40w) 100 rpm
  • Warm-Up 1 min @ 40% (40w) 105 rpm
  • Warm-Up 1 min @ 40% (40w) 110 rpm
  • Warm-Up 30 sec @ 40% (40w) 115 rpm
  • Warm-Up 30 sec @ 40% (40w) 120 rpm
  • Warm-Up 4 min @ 40% (40w) 90 rpm
  • 10X
    • 30 sec @ 130% (130w)
    • Rest 1:30 min @ 90% (90w)
  • 10 min @ 50% (50w)
  • 10X
    • 30 sec @ 130% (130w)
    • Rest 1:30 min @ 90% (90w)
  • 10 min @ 50% (50w)
  • Cooldown 5 min @ 50% (50w)