Anaerobic

!Awake 30/15 Anaerobic

  • Cycling
  • 25mTime
  • 39Stress
  • 0.97Intensity
  • 51Popularity

About this workout

This gnarly 30/15 workout, featuring 12 intervals of 30 seconds at 150% FTP with brief recoveries, will build your kick to close gaps and enhance your raw sprinting power. Perfect for sharpening your anaerobic capacity before those decisive race kicks or savage breakaways.

arw72

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 60% (60w) 80 rpm
  • 2 min @ 70% (70w) 85 rpm
  • 2 min @ 80% (80w) 90 rpm
  • 2 min @ 90% (90w) 95 rpm
  • 2 min @ 50% (50w)
  • 12X
    • 30 sec @ 150% (150w)
    • Rest 15 sec @ 50% (50w)
  • 4 min @ 50% (50w)