Anaerobic

Junction -3

  • Cycling
  • 1h 30mTime
  • 82Stress
  • 0.74Intensity
  • 85Popularity

About this workout

This workout is designed to push your limits with hard anaerobic intervals, featuring 2 sets of 2 x 4 minutes at 85% FTP that build your kick for closing gaps and increase your raw sprinting power. Perfect for those intense moments during group rides or races, where a powerful punch can make all the difference.

usolar

Workout structure

  • Warm-Up 3 min @ 40-50% (40-50w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 91% (91w)
  • Active 2 min @ 40% (40w)
  • Active 6 sec @ 120% (120w)
  • Active 18 sec @ 40% (40w)
  • Active 6 sec @ 125% (125w)
  • Active 18 sec @ 40% (40w)
  • Active 6 sec @ 130% (130w)
  • Active 4:6 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 45 sec @ 75% (75w)
    • Active 3:30 min @ 85% (85w)
    • Active 2 min @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 75% (75w)
  • Active 3 min @ 85% (85w)
  • Active 30 sec @ 85% (85w)
  • Active 5 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 45 sec @ 75% (75w)
    • Active 3:30 min @ 85% (85w)
    • Active 2 min @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 75% (75w)
  • Active 3 min @ 85% (85w)
  • Active 30 sec @ 85% (85w)
  • Active 5 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 2 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 2 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 45 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 130% (130w)
  • Active 3:15 min @ 40% (40w)