Anaerobic

LT1/LT2 ( 7-3-7-3-7min ) Rec:2:30

  • Cycling
  • 1h 24mTime
  • 95Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This workout features a punishing main set of 4 intervals at 172% FTP for 30 seconds, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps in a race or developing that top-end punch for group rides, this session is a great way to push your anaerobic limits while keeping recovery manageable.

Andre Lopes

Workout structure

  • 15 min @ 63-78% (63-78w)
  • 4X
    • 30 sec @ 172% (172w)
    • Rest 2:30 min @ 60% (60w)
  • 7 min @ 87% (87w)
  • Rest 2:30 min @ 65% (65w)
  • 3 min @ 100% (100w)
  • Rest 2:30 min @ 65% (65w)
  • 7 min @ 87% (87w)
  • Rest 2:30 min @ 65% (65w)
  • 3 min @ 100% (100w)
  • Rest 2:30 min @ 60% (60w)
  • Rest 7 min @ 87% (87w)
  • 20 min @ 65% (65w)