Anaerobic

Bike 4 x 6x30/15 + 4 min at Th+

Cycling
1hTime
81Stress
0.90Intensity
16Popularity

About this workout

This brutal set of 8 x 30 seconds at 126% FTP with short recoveries will build your kick to close gaps and develop your raw sprinting power. Perfect for race situations where you need that top-end punch, it’s a go-to workout for improving lactate tolerance and sustaining hard efforts.

Sanbangamaran

Workout structure

5 min @ 40-60% (40-60w)
1 min @ 105% (105w)
Rest 30 sec @ 40% (40w)
2 min @ 100% (100w)
Rest 30 sec @ 40% (40w)
1 min @ 105% (105w)
Rest 3 min @ 50% (50w)
30 sec @ 135% (135w)
Rest 15 sec @ 50% (50w)
30 sec @ 132% (132w)
Rest 15 sec @ 50% (50w)
30 sec @ 129% (129w)
Rest 15 sec @ 50% (50w)
30 sec @ 126% (126w)
Rest 15 sec @ 50% (50w)
30 sec @ 123% (123w)
Rest 15 sec @ 50% (50w)
30 sec @ 120% (120w)
Rest 15 sec @ 50% (50w)
30 sec @ 90% (90w)
Rest 3 min @ 107-105% (107-105w)
3 min @ 40% (40w)
Rest 30 sec @ 130% (130w)
15 sec @ 50% (50w)
Rest 30 sec @ 128% (128w)
15 sec @ 50% (50w)
Rest 30 sec @ 126% (126w)
15 sec @ 50% (50w)
Rest 30 sec @ 124% (124w)
15 sec @ 50% (50w)
Rest 30 sec @ 122% (122w)
15 sec @ 50% (50w)
Rest 30 sec @ 120% (120w)
15 sec @ 50% (50w)
30 sec @ 90% (90w)
Rest 3 min @ 105-104% (105-104w)
3 min @ 40% (40w)
Rest 30 sec @ 130% (130w)
15 sec @ 45% (45w)
Rest 30 sec @ 128% (128w)
15 sec @ 45% (45w)
Rest 30 sec @ 126% (126w)
15 sec @ 45% (45w)
Rest 30 sec @ 124% (124w)
15 sec @ 45% (45w)
Rest 30 sec @ 122% (122w)
15 sec @ 45% (45w)
Rest 30 sec @ 120% (120w)
15 sec @ 45% (45w)
Rest 30 sec @ 88% (88w)
3 min @ 104-103% (104-103w)
Rest 3 min @ 40% (40w)
30 sec @ 125% (125w)
Rest 15 sec @ 45% (45w)
30 sec @ 123% (123w)
Rest 15 sec @ 45% (45w)
30 sec @ 121% (121w)
Rest 15 sec @ 45% (45w)
30 sec @ 119% (119w)
Rest 15 sec @ 45% (45w)
30 sec @ 117% (117w)
15 sec @ 45% (45w)
Rest 30 sec @ 115% (115w)
15 sec @ 45% (45w)
Rest 30 sec @ 85% (85w)
3 min @ 104-103% (104-103w)
Rest 2 min @ 60% (60w)
2 min @ 60-40% (60-40w)
Rest 2 min @ 40% (40w)