Anaerobic

BIL-90 Minutes - 4x15@Zone 3 + 4x30 sec @150%

  • Cycling
  • 1h 30mTime
  • 106Stress
  • 0.84Intensity
  • 25Popularity

About this workout

This workout features a solid main set of 4x15 minutes at threshold pace, complemented by 4x30 seconds at a savage 150% for those explosive kicks. Perfect for building the anaerobic capacity needed to close gaps in a crit or power through a tough group ride.

TFD

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 72% (72w)
  • 3 min @ 95% (95w)
  • 30 sec @ 150% (150w)
  • 4 min @ 40% (40w)
  • 3X
    • 30 sec @ 150% (150w)
    • 15 min @ 84-88% (84-88w)
    • 3 min @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 15 min @ 84-88% (84-88w)
  • 5:30 min @ 40-60% (40-60w)