Anaerobic Intensive x 4 #1

• Cycling
• 1h 1mTime
• 46Stress
• 0.67Intensity
• 30Popularity

About this workout

This workout features two sets of 4 x 30 seconds at a gnarly 120% FTP, perfect for building that explosive kick to close gaps during a race or group ride. It's a classic anaerobic session that develops your raw sprinting power and lactate tolerance, preparing you for those hard efforts when it counts.

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)
• 4X
  • 30 sec @ 120% (120w)
  • 2 min @ 50% (50w)
• Active 10 min @ 55% (55w)
• 4X
  • 30 sec @ 120% (120w)
  • 2 min @ 50% (50w)
• Active 5 min @ 55% (55w)