Anaerobic

Edo Fava 4

  • Cycling
  • 1h 5mTime
  • 68Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This workout features a killer anaerobic main set that pushes your limits with two sets of 30-second efforts at 136% FTP, perfect for developing raw sprinting power and lactate tolerance. It's ideal for sharpening your kick to close gaps in a race or to throw down during a group ride sprint.

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
  • 3 min @ 80% (80w) 90 rpm
  • 2 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
  • 2 min @ 60% (60w) 85 rpm
  • 2X
    • 30 sec @ 130% (130w) 85 rpm
    • 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 55% (55w) 85 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 @ 132% (132w) 85 rpm
    • 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 95% (95w) 70 rpm
  • 1 min @ 95% (95w) 80 rpm
  • 1 min @ 95% (95w) 90 rpm
  • 1 min @ 95% (95w) 100 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 2X
    • 30 sec @ 134% (134w) 85 rpm
    • 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 1 min @ 100% (100w) 80 rpm
  • 1 min @ 100% (100w) 90 rpm
  • 1 min @ 100% (100w) 100 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 2X
    • 30 sec @ 136% (136w) 85 rpm
    • 30 sec @ 50% (50w) 75 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 4 min @ 55% (55w) 105 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 45% (45w) 85 rpm