Anaerobic FRC 9x30'' @130% r=3' @70%

• Cycling
• 1h 0mTime
• 71Stress
• 0.84Intensity
• 96Popularity

About this workout

This gnarly anaerobic workout featuring 9x30 seconds at 130% FTP builds the kick you need to close gaps and power through race kicks. Perfect for boosting your raw sprinting power and lactate tolerance, it’s a must-do for sharpening your competitive edge before key events.

Workout structure

• 10 min @ 50% (50w)
• 5 min @ 60% (60w)
• 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 3 min @ 100% (100w)
• 8X
  • 30 sec @ 150% (150w)
  • 3 min @ 70% (70w)
• 30 sec @ 150% (150w)
• 5 min @ 50% (50w)