Anaerobic

[Indoor] 2x Smerige Dertigers

  • Cycling
  • 35mTime
  • 44Stress
  • 0.87Intensity
  • 30Popularity

About this workout

This brutal anaerobic workout, featuring two sets of five 30-second efforts at 150% FTP, is designed to build your kick for closing gaps and developing raw sprinting power. Perfect for sharpening your top-end punch before race day or group ride sprints, it delivers a solid training return in a short time.

Eoghlear

Workout structure

  • Warm-Up 10 min @ 60% (60w) 90 rpm
  • 5X
    • Active 30 sec @ 150% (150w) 100 rpm
    • Rest 1 min @ 60% (60w) 90 rpm
  • Rest 5 min @ 60% (60w) 90 rpm
  • 5X
    • Active 30 sec @ 150% (150w) 100 rpm
    • Rest 1 min @ 60% (60w) 90 rpm
  • Cooldown 5 min @ 60% (60w) 90 rpm