Anaerobic

Day 21 - Max Aerobic Finale

  • Cycling
  • 54mTime
  • 60Stress
  • 0.82Intensity
  • 20Popularity

About this workout

This workout delivers a punishing anaerobic boost with intervals at 121% FTP, perfect for building the kick needed to close gaps during intense group rides or race scenarios. It's a must-do for any day trainer looking to enhance raw sprinting power and lactate tolerance.

kiddhuang

Workout structure

  • Warm-Up 6 min @ 42-70% (42-70w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 109% (109w) 95 rpm
  • Active 2 min @ 50% (50w)
  • Active 4 min @ 90% (90w) 95 rpm
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 2 min @ 121% (121w) 95 rpm
    • Rest 2 min @ 60% (60w)
  • Active 10 min @ 50% (50w)
  • Free-ride 6 min @ 65% (65w)
  • Active 5 min @ 50% (50w)