Anaerobic

B3-S1-D5-(2024-25)

  • Cycling
  • 2h 15mTime
  • 116Stress
  • 0.72Intensity
  • 31Popularity

About this workout

This workout packs a punch with 20-second anaerobic efforts at 130% FTP, perfect for building the kick needed to close gaps or launch a breakaway. It’s a great way to boost your raw sprinting power and lactate tolerance while still allowing for necessary recovery.

Gerard

Workout structure

  • 15 min @ 40-50% (40-50w)
  • 13 min @ 70% (70w)
  • 20 sec @ 130% (130w)
  • 1 min @ 45% (45w)
  • 11 min @ 70% (70w)
  • 20 sec @ 130% (130w)
  • 1 min @ 45% (45w)
  • 12 min @ 86% (86w)
  • 20 sec @ 130% (130w)
  • 1 min @ 45% (45w)
  • 11 min @ 70% (70w)
  • 20 sec @ 130% (130w)
  • 1 min @ 45% (45w)
  • 12 min @ 86% (86w)
  • 20 sec @ 130% (130w)
  • 1 min @ 45% (45w)
  • 11 min @ 70% (70w)
  • 2X
    • 20 sec @ 130% (130w)
    • 1 min @ 45% (45w)
    • 13 min @ 70% (70w)
  • 15 min @ 50-30% (50-30w)