Anaerobic

GCN_HIIT_VO2Max_6x2_Intervals-SYSTM

  • Cycling
  • 45mTime
  • 56Stress
  • 0.86Intensity
  • 21Popularity

About this workout

This workout features Bossi intervals, pushing your limits with 6 sets of 2 x 30 seconds at 121% FTP, designed to build your kick for closing gaps and raw sprinting power. Ideal for targeting anaerobic capacity, it’s a fierce addition to your training when prepping for fast finishes or race-day sprints.

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Workout structure

  • 5:6 min @ 30-45% (30-45w) 95 rpm
  • 2X
    • 30 sec @ 110% (110w) 100 rpm
    • 30 sec @ 121% (121w) 75 rpm
  • 3 min @ 50-60% (50-60w) 85 rpm
  • 2X
    • 30 sec @ 110% (110w) 100 rpm
    • 30 sec @ 121% (121w) 75 rpm
  • 3 min @ 50-60% (50-60w) 85 rpm
  • 2X
    • 30 sec @ 110% (110w) 100 rpm
    • 30 sec @ 121% (121w) 75 rpm
  • 3 min @ 50-60% (50-60w) 85 rpm
  • 2X
    • 30 sec @ 110% (110w) 100 rpm
    • 30 sec @ 121% (121w) 75 rpm
  • 3 min @ 50-60% (50-60w) 85 rpm
  • 2X
    • 30 sec @ 110% (110w) 100 rpm
    • 30 sec @ 121% (121w) 75 rpm
  • 3 min @ 50-60% (50-60w) 85 rpm
  • 2X
    • 30 sec @ 110% (110w) 100 rpm
    • 30 sec @ 121% (121w) 75 rpm
  • 3 min @ 50-60% (50-60w) 85 rpm
  • 5 min @ 90% (90w) 90 rpm
  • 5 min @ 40-50% (40-50w) 80 rpm