Anaerobic

Cuenca

  • Cycling
  • 1hTime
  • 77Stress
  • 0.88Intensity
  • 30Popularity

About this workout

4x6 minutes of ramps out of the saddle in briefly sustained segments, all of which ends in an anaerobic spike out of the saddle. The format is 1 minute at 85% FTP plus a 1-minute ramp at 95% FTP. Then, 1 minute at 95% FTP is followed by a 30-second ramp at 105% FTP, where you will stay for 1 minute before increasing to 130% FTP in the next 30 seconds. The final kick includes 30 seconds at 130% FTP and a 30-second ramp at 150% FTP. Each recovery valley between intervals is 6 minutes.

thekrispap

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 3 min @ 90% (90w)
  • 1 min @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 4:30 min @ 40% (40w)
  • 1 min @ 85% (85w)
  • 1 min @ 85-95% (85-95w)
  • 1 min @ 95% (95w)
  • 30 sec @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 30 sec @ 105-130% (105-130w)
  • 30 sec @ 130% (130w)
  • 30 sec @ 130-150% (130-150w)
  • 6 min @ 40% (40w)
  • 1 min @ 85% (85w)
  • 1 min @ 85-95% (85-95w)
  • 1 min @ 95% (95w)
  • 30 sec @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 30 sec @ 105-130% (105-130w)
  • 30 sec @ 130% (130w)
  • 30 sec @ 130-150% (130-150w)
  • 6 min @ 40% (40w)
  • 1 min @ 85% (85w)
  • 1 min @ 85-95% (85-95w)
  • 1 min @ 95% (95w)
  • 30 sec @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 30 sec @ 105-130% (105-130w)
  • 30 sec @ 130% (130w)
  • 30 sec @ 130-150% (130-150w)
  • 6 min @ 40% (40w)
  • 1 min @ 85% (85w)
  • 1 min @ 85-95% (85-95w)
  • 1 min @ 95% (95w)
  • 30 sec @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 30 sec @ 105-130% (105-130w)
  • 30 sec @ 130% (130w)
  • 30 sec @ 130-150% (130-150w)
  • 3 min @ 40-30% (40-30w)