Anaerobic

Edo Fava 30.10.23

  • Cycling
  • 59mTime
  • 62Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This workout features intense 30-second efforts at 136% FTP, designed to boost your raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or sharpening your kick for race day, it’s a classic anaerobic session that will leave you gasping for air.

vellanoandrea@gmail.com

Workout structure

  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 2 min @ 60% (60w) 90 rpm
  • 2 min @ 65% (65w) 95 rpm
  • 2 min @ 70% (70w) 95 rpm
  • 2 min @ 75% (75w) 100 rpm
  • 2 min @ 80% (80w) 80 rpm
  • 1 min @ 50% (50w) 90 rpm
  • 1 min @ 85% (85w) 70 rpm
  • 1 min @ 85% (85w) 80 rpm
  • 1 min @ 85% (85w) 90 rpm
  • 1 min @ 85% (85w) 100 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 2X
    • 30 sec @ 130% (130w) 85 rpm
    • Rest 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 55% (55w) 85 rpm
  • 1 min @ 88% (88w) 70 rpm
  • 1 min @ 88% (88w) 80 rpm
  • 1 min @ 88% (88w) 90 rpm
  • 1 min @ 88% (88w) 100 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 2X
    • 30 sec @ 132% (132w) 85 rpm
    • Rest 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 90% (90w) 70 rpm
  • 1 min @ 90% (90w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 90% (90w) 100 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 2X
    • 30 sec @ 134% (134w) 85 rpm
    • Rest 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 94% (94w) 70 rpm
  • 1 min @ 94% (94w) 80 rpm
  • 1 min @ 94% (94w) 90 rpm
  • 1 min @ 94% (94w) 100 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 2X
    • 30 sec @ 136% (136w) 85 rpm
    • Rest 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 3 min @ 55% (55w) 100 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 1 min @ 45% (45w) 85 rpm