Anaerobic Intensive x 3 #1

• Cycling
• 56mTime
• 41Stress
• 0.66Intensity
• 15Popularity

About this workout

This workout features 2 sets of 3 x 30 seconds at 120% FTP, perfect for building that top-end punch needed to close gaps in a group ride or respond to race kicks. It's an effective way to raise your aerobic ceiling while keeping your training time efficient.

Workout structure

• Active 5 min @ 50% (50w)
• Active 5 min @ 55-75% (55-75w)
• Active 3 min @ 55% (55w)
• 2X
  • 10 sec @ 150% (150w)
  • 2 min @ 50% (50w)
• Active 4 min @ 81% (81w)
• Active 5 min @ 50% (50w)
• 3X
  • 30 sec @ 120% (120w)
  • 2 min @ 50% (50w)
• Active 10 min @ 55% (55w)
• 3X
  • 30 sec @ 120% (120w)
  • 2 min @ 50% (50w)
• Active 5 min @ 55% (55w)