Anaerobic Intensive x 4 (2 sets)

• Cycling
• 52mTime
• 40Stress
• 0.68Intensity
• 25Popularity

About this workout

This workout features a challenging main set of 7×30 sec efforts at 120% FTP, perfect for building your sprinting power and lactate tolerance, ideal for bridging gaps during races or powering through tough group ride surges. Use this session to sharpen your anaerobic capacity, setting you up for those crucial race kicks when it counts.

Workout structure

• Active 5 min @ 50% (50w)
• Active 1 min @ 57% (57w)
• Active 1 min @ 63% (63w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 76% (76w)
• Active 3 min @ 55% (55w)
• Active 30 sec @ 121% (121w)
• 3X
  • Active 2 min @ 55% (55w)
  • Active 30 sec @ 120% (120w)
• Active 10 min @ 55% (55w)
• 4X
  • Active 2 min @ 55% (55w)
  • Active 30 sec @ 120% (120w)
• Active 2 min @ 55% (55w)
• Active 1 min @ 76% (76w)
• Active 1 min @ 73% (73w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 67% (67w)
• Active 1 min @ 64% (64w)
• Active 1 min @ 62% (62w)
• Active 1 min @ 59% (59w)
• Active 1 min @ 56% (56w)
• Active 1 min @ 53% (53w)
• Active 1 min @ 50% (50w)