Anaerobic

Ausdauer mit Over-Unders - 2 Sets: 4x30-30s

  • Cycling
  • 1h 19mTime
  • 66Stress
  • 0.71Intensity
  • 45Popularity

About this workout

Get ready for some gnarly over/unders with this workout that combines 30-second efforts at 140% FTP with brief recoveries, pushing your anaerobic capacity and raw power. Perfect for sharpening your kick for race finishes or closing gaps in tough group rides, this session builds the punch needed to respond to sudden attacks.

Ch.boeing@web.de

Workout structure

  • Active 1 min @ 45% (45w)
  • Active 1:30 min @ 54% (54w)
  • Active 1 min @ 57% (57w)
  • Active 6:30 min @ 60% (60w)
  • Active 30 sec @ 85% (85w)
  • Active 3:30 min @ 60% (60w)
  • Active 30 sec @ 88% (88w)
  • Active 2:30 min @ 62% (62w)
  • Active 30 sec @ 65% (65w)
  • 3X
    • Active 30 sec @ 140% (140w)
    • Rest 30 sec @ 50% (50w)
  • Active 30 sec @ 140% (140w)
  • Rest 1 min @ 45% (45w)
  • Active 30 sec @ 54% (54w)
  • Active 2 min @ 59% (59w)
  • Active 9:30 min @ 62% (62w)
  • Active 1 min @ 65% (65w)
  • 3X
    • Active 30 sec @ 140% (140w)
    • Rest 30 sec @ 50% (50w)
  • Active 30 sec @ 145% (145w)
  • Rest 1 min @ 45% (45w)
  • Active 30 sec @ 54% (54w)
  • Active 1 min @ 57% (57w)
  • Active 27 min @ 62% (62w)
  • Active 1:30 min @ 87% (87w)
  • Rest 1 min @ 50% (50w)
  • Active 5:30 min @ 60% (60w)
  • Active 1 min @ 57% (57w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 45% (45w)