Anaerobic

Czerwony wtorek - 30/30+40/20

  • Cycling
  • 1h 29mTime
  • 122Stress
  • 0.90Intensity
  • 30Popularity

About this workout

Get ready for a savage workout with 30-second efforts at 130% FTP, designed to build your kick for closing gaps and developing raw sprinting power. This session is perfect for those looking to improve their top-end punch for race kicks and breakaways, making it a brutal addition to your training arsenal.

SlawekKinol

Workout structure

  • Warm-Up 5 min @ 45-65% (45-65w)
  • Active 20 sec @ 55% (55w)
  • 3X
    • Active 1 min @ 75% (75w)
    • Rest 30 sec @ 55% (55w)
  • Active 30 sec @ 115% (115w)
  • 3X
    • Active 30 sec @ 55% (55w)
    • Active 1 min @ 75% (75w)
  • Rest 30 sec @ 55% (55w)
  • Active 30 sec @ 120% (120w)
  • Active 4 min @ 55% (55w)
  • 15X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 60% (60w)
  • Active 4 min @ 50% (50w)
  • 20X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 60% (60w)
  • Active 4 min @ 50% (50w)
  • 15X
    • Active 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • Active 2 min @ 50% (50w)
  • Cooldown 10 min @ 60-50% (60-50w)