Anaerobic

Junction 111 0.86 1:30 (mod.)

  • Cycling
  • 1h 29mTime
  • 111Stress
  • 0.86Intensity
  • 95Popularity

About this workout

This workout is a gnarly anaerobic effort with 2 sets of 2×4-minute intervals at 95% FTP, perfect for building that top-end punch to close gaps during a race or group ride. Use it to develop your raw sprinting power and lactate tolerance, making it a brutal addition to your training arsenal.

kmswang

Workout structure

  • 2:30 min @ 50% (50w)
  • 2:30 min @ 70% (70w)
  • 3 min @ 91% (91w)
  • 2 min @ 40% (40w)
  • 6 sec @ 140% (140w)
  • 18 sec @ 40% (40w)
  • 6 sec @ 150% (150w)
  • 4:6 min @ 40% (40w)
  • 2X
    • 15 sec @ 150% (150w)
    • 45 sec @ 85-95% (85-95w)
    • 4 min @ 95% (95w)
    • 1 min @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 85-95% (85-95w)
  • 3:30 min @ 95% (95w)
  • 30 sec @ 95-140% (95-140w)
  • 5 min @ 40% (40w)
  • 2X
    • 15 sec @ 150% (150w)
    • 45 sec @ 85-95% (85-95w)
    • 4 min @ 95% (95w)
    • 1 min @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 85-95% (85-95w)
  • 3:30 min @ 95% (95w)
  • 30 sec @ 95-140% (95-140w)
  • 5 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 3:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 3:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 1:15 min @ 40-30% (40-30w)