Anaerobic

endurance 10

  • Cycling
  • 1h 25mTime
  • 84Stress
  • 0.77Intensity
  • 20Popularity

About this workout

This workout emphasizes raw sprinting power with four intense 30-second efforts at 135% FTP, separated by lengthy recoveries to build your anaerobic capacity. Perfect for developing the explosive kick needed to close gaps in group rides or respond to race attacks.

Chen

Workout structure

  • Warm-Up 10 min @ 60% (60w)
  • 5 min @ 75% (75w)
  • Cooldown 30 sec @ 135% (135w) 110 rpm
  • 5 min @ 75% (75w)
  • 30 sec @ 135% (135w) 70 rpm
  • 5 min @ 75% (75w)
  • 30 sec @ 135% (135w) 110 rpm
  • 5 min @ 75% (75w)
  • 30 sec @ 135% (135w) 70 rpm
  • 33 min @ 75% (75w)
  • 20 min @ 75% (75w)