Anaerobic

Intervalos Fza 4x5 Anaerobico

  • Cycling
  • 53mTime
  • 103Stress
  • 1.08Intensity
  • 20Popularity

About this workout

This gnarly 4x5 anaerobic workout features 18 explosive intervals at 180% FTP, perfect for building that essential kick to close gaps and boost your raw sprinting power. Use this as your go-to for race prep or when you need to sharpen your lactate tolerance for those brutal group ride surges.

Andi4B

Workout structure

  • 10 min @ 40-50% (40-50w)
  • 4X
    • 30 sec @ 180-200% (180-200w) 65-70 rpm
    • 30 sec @ 50-40% (50-40w)
  • 30 sec @ 180-200% (180-200w) 65-70 rpm
  • 2:30 min @ 50% (50w)
  • 4X
    • 30 sec @ 180-200% (180-200w) 65-70 rpm
    • 30 sec @ 50-40% (50-40w)
  • 30 sec @ 180-200% (180-200w) 65-70 rpm
  • 2:30 min @ 50% (50w)
  • 5X
    • 30 sec @ 180-200% (180-200w) 65-70 rpm
    • 30 sec @ 50-40% (50-40w)
  • 2:30 min @ 50% (50w)
  • 5X
    • 30 sec @ 180-200% (180-200w)
    • 30 sec @ 50-40% (50-40w)
  • 2:30 min @ 50% (50w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 75% (75w)
  • 1:30 min @ 85% (85w)
  • 1:30 min @ 75% (75w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 50% (50w)
  • 5 min @ 45% (45w)