Anaerobic

Anaerobic + VO2Max

Cycling
1h 3mTime
82Stress
0.88Intensity
145Popularity

About this workout

This workout blends anaerobic efforts with VO2 max intervals, featuring 6 hard 60-second bursts at 110% FTP followed by short recoveries to boost your top-end punch and raise your aerobic ceiling. It's ideal for closing gaps in group rides or pushing through tough race kicks, making it a staple for any competitive cyclist.

Jelle De Bock

Workout structure

45 sec @ 45% (45w)
45 sec @ 55% (55w)
45 sec @ 60% (60w)
45 sec @ 65% (65w)
45 sec @ 70% (70w)
45 sec @ 75% (75w)
45 sec @ 80% (80w)
45 sec @ 85% (85w)
45 sec @ 90% (90w)
45 sec @ 95% (95w)
45 sec @ 100% (100w)
2 min @ 60% (60w)
1 min @ 95% (95w)
1 min @ 105% (105w)
1 min @ 115% (115w)
4 min @ 60% (60w)
3 min @ 102% (102w)
1 min @ 60% (60w)
20 sec @ 150% (150w)
40 sec @ 55% (55w)
30 sec @ 140% (140w)
30 sec @ 55% (55w)
40 sec @ 120% (120w)
20 sec @ 55% (55w)
1 min @ 110% (110w)
10 sec @ 55% (55w)
1 min @ 110% (110w)
1 min @ 45% (45w)
4:30 min @ 65% (65w)
3 min @ 102% (102w)
1 min @ 60% (60w)
20 sec @ 150% (150w)
40 sec @ 55% (55w)
30 sec @ 140% (140w)
30 sec @ 55% (55w)
40 sec @ 120% (120w)
20 sec @ 55% (55w)
1 min @ 110% (110w)
10 sec @ 55% (55w)
1 min @ 110% (110w)
1 min @ 45% (45w)
4:30 min @ 65% (65w)
3 min @ 102% (102w)
1 min @ 60% (60w)
20 sec @ 150% (150w)
40 sec @ 55% (55w)
30 sec @ 140% (140w)
30 sec @ 55% (55w)
40 sec @ 120% (120w)
20 sec @ 55% (55w)
1 min @ 110% (110w)
10 sec @ 55% (55w)
1 min @ 110% (110w)
2 min @ 60% (60w)
6 min @ 65% (65w)