Anaerobic

KI - Blandade korta intervall 4x5min, 2x2/1, 5x20/40

  • Cycling
  • 1hTime
  • 71Stress
  • 0.84Intensity
  • 40Popularity

About this workout

This gnarly workout features a main set of 4 × 2 min at 110% FTP, pushing your anaerobic limits and building the kick you need to close gaps during group rides or nail race kicks. Perfect for developing raw sprinting power and lactate tolerance, it's a tough but rewarding addition to your training arsenal.

joakim

Workout structure

  • Warm-Up 8 min @ 35-55% (35-55w)
  • Active 5 min @ 90% (90w) 70 rpm
  • Active 5 min @ 90% (90w) 90 rpm
  • Active 5 min @ 90% (90w) 60 rpm
  • Active 5 min @ 90% (90w) 100 rpm
  • Active 5 min @ 55% (55w)
  • 4X
    • 2 min @ 110% (110w)
    • 1 min @ 55% (55w)
  • Active 5 min @ 55% (55w)
  • 5X
    • 20 sec @ 150% (150w)
    • 40 sec @ 55% (55w)
  • Cooldown 5 min @ 55-35% (55-35w)