Anaerobic

Force: 6x3', r=3'

  • Cycling
  • 1h 20mTime
  • 81Stress
  • 0.78Intensity
  • 45Popularity

About this workout

This brutal 6x3' workout builds raw sprinting power and lactate tolerance with short, intense efforts followed by adequate recovery. Perfect for sharpening your kick for closing gaps in group rides or launching breakaways, it’s a must-do for any serious cyclist looking to boost their anaerobic capacity.

pouto

Workout structure

  • 7 min @ 34-45% (34-45w)
  • 5 min @ 45-65% (45-65w)
  • 5 min @ 70-85% (70-85w)
  • 5X
    • Active 10 sec @ 150% (150w)
    • Rest 50 sec @ 60% (60w)
  • Rest 10 min @ 50-80% (50-80w)
  • 3 min @ 100% (100w)
  • Rest 30 sec @ 73% (73w)
  • 2:30 min @ 60% (60w)
  • Rest 3 min @ 100% (100w)
  • 30 sec @ 73% (73w)
  • Rest 2:30 min @ 60% (60w)
  • 3 min @ 100% (100w)
  • Rest 30 sec @ 73% (73w)
  • 2:30 min @ 60% (60w)
  • Rest 3 min @ 100% (100w)
  • 30 sec @ 73% (73w)
  • Rest 2:30 min @ 60% (60w)
  • 3 min @ 100% (100w) 100 rpm
  • 30 sec @ 73% (73w)
  • 2:30 min @ 60% (60w)
  • 3 min @ 100% (100w)
  • 30 sec @ 73% (73w)
  • 2:30 min @ 60% (60w)
  • 12 min @ 70-53% (70-53w)