Anaerobic Intensive 30sec x 5

• Cycling
• 56mTime
• 83Stress
• 0.94Intensity
• 85Popularity

About this workout

This brutal set of 30-second efforts at 200% FTP will build your kick to close gaps and enhance raw sprinting power, perfect for race day when you need that top-end punch. Ideal for sharpening your anaerobic capacity, this workout is a must for those looking to dominate in breakaways or fend off competitors in the final sprint.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 75% (75w)
• 1 min @ 55% (55w)
• 1 min @ 80% (80w)
• 1 min @ 55% (55w)
• 1 min @ 95% (95w)
• 1 min @ 55% (55w)
• 1 min @ 110% (110w)
• 3 min @ 50% (50w)
• 30 sec @ 200% (200w)
• 7 min @ 65% (65w)
• 30 sec @ 270% (270w)
• 3X
  • 7 min @ 65% (65w)
  • 30 sec @ 200% (200w)
• 7 min @ 65% (65w)
• 1:15 min @ 75% (75w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 45% (45w)