Anaerobic

Jan -30 Max Aerobic Intervals

  • Cycling
  • 1h 11mTime
  • 63Stress
  • 0.73Intensity
  • 30Popularity

About this workout

This workout features 4-minute intervals at 83% FTP with brief recoveries, honing your anaerobic capacity and boosting your sprinting power for those critical race kicks. Perfect for developing the raw punch needed to close gaps or respond in breakaways, it's a solid addition to your training arsenal.

pedaldemon

Workout structure

  • Active 30 sec @ 58% (58w)
  • Active 30 sec @ 59% (59w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 61% (61w)
  • Active 30 sec @ 62% (62w)
  • Active 30 sec @ 64% (64w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 66% (66w)
  • Active 30 sec @ 67% (67w)
  • Active 30 sec @ 68% (68w)
  • Active 30 sec @ 69% (69w)
  • Active 30 sec @ 70% (70w)
  • Active 30 sec @ 71% (71w)
  • Active 30 sec @ 72% (72w)
  • Active 30 sec @ 73% (73w)
  • Active 30 sec @ 75% (75w)
  • Active 30 sec @ 76% (76w)
  • Active 30 sec @ 77% (77w)
  • Active 30 sec @ 78% (78w)
  • Active 30 sec @ 79% (79w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 81% (81w)
  • Active 30 sec @ 82% (82w)
  • Active 30 sec @ 83% (83w)
  • Active 30 sec @ 84% (84w)
  • Active 30 sec @ 86% (86w)
  • Active 30 sec @ 87% (87w)
  • Active 30 sec @ 88% (88w)
  • Active 30 sec @ 89% (89w)
  • Active 30 sec @ 90% (90w)
  • Active 3 min @ 55% (55w)
  • 4X
    • Active 4 min @ 83% (83w)
    • Rest 2 min @ 53% (53w)
  • Active 10 min @ 70% (70w) 100 rpm
  • Active 5 min @ 55% (55w)
  • 4X
    • Active 30 sec @ 125% (125w)
    • Rest 30 sec @ 55% (55w)
  • Cooldown 10 min @ 55-35% (55-35w)