Anaerobic Efforts (30+60s)

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 17Popularity

About this workout

This workout is all about building that explosive kick with 30-second bursts at 115% FTP, perfect for closing gaps or throwing in a savage sprint during a group ride. Use this anaerobic effort session to boost your raw power and lactate tolerance, making it a must for those looking to elevate their race-day performance.

Workout structure

• Warm-Up 5 min @ 25-60% (25-60w)
• Active 3 min @ 70% (70w)
• Active 30 sec @ 120% (120w)
• Active 1 min @ 40% (40w)
• Active 30 sec @ 125% (125w)
• Active 1 min @ 70% (70w)
• Active 30 sec @ 132% (132w)
• Active 5:28 min @ 40% (40w)
• 3X
  • Active 2 sec @ 40-150% (40-150w)
  • Active 30 sec @ 150% (150w)
  • Active 1 min @ 115% (115w)
  • Active 2:58 min @ 40% (40w)
• Active 2 sec @ 40-150% (40-150w)
• Active 30 sec @ 150% (150w)
• Active 1 min @ 115% (115w)
• Active 4:58 min @ 40% (40w)
• 3X
  • Active 2 sec @ 40-150% (40-150w)
  • Active 30 sec @ 150% (150w)
  • Active 1 min @ 115% (115w)
  • Active 2:58 min @ 40% (40w)
• Active 2 sec @ 40-150% (40-150w)
• Active 30 sec @ 150% (150w)
• Active 1 min @ 115% (115w)
• Cooldown 8 min @ 50-25% (50-25w)