Anaerobic

BJÖRKSNÄS - Fast Start VO² Intervals + 3

  • Cycling
  • 1h 15mTime
  • 128Stress
  • 1.01Intensity
  • 30Popularity

About this workout

Get ready to build your top-end punch with BJÖRKSNÄS, featuring intense 70-second anaerobic intervals that mimic the savage efforts needed to close gaps in a race. This workout is perfect for boosting your sprinting power and lactate tolerance, making it a key addition to your training arsenal for those gnarly moments when the pace ramps up.

Sibs

Workout structure

  • Active 1 min @ 50% (50w) 85 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 1 min @ 70% (70w) 85 rpm
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • Active 30 sec @ 95% (95w) 85 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 105% (105w) 85 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 115% (115w) 85 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 137% (137w) 85 rpm
    • Rest 1:10 min @ 106% (106w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 1 min @ 80% (80w) 85 rpm
  • Active 1 min @ 78% (78w) 85 rpm
  • Active 1 min @ 70% (70w) 85 rpm
  • Active 1 min @ 68% (68w) 85 rpm
  • Active 1 min @ 60% (60w) 85 rpm