Anaerobic

Fartlek Mona

  • Cycling
  • 40mTime
  • 57Stress
  • 0.93Intensity
  • 31Popularity

About this workout

The Mona Fartlek workout spices up your training with short bursts at 112% FTP, perfect for building that crucial kick to close gaps during races or group rides. This high-intensity session will boost your raw sprinting power and lactate tolerance, making it an essential part of your anaerobic arsenal.

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Workout structure

  • 2 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 2 min @ 76% (76w)
  • 2 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 2X
    • 1:30 min @ 105% (105w)
    • Rest 1:30 min @ 85% (85w)
  • 4X
    • 1 min @ 112% (112w)
    • Rest 1 min @ 85% (85w)
  • 4X
    • 30 sec @ 122% (122w)
    • Rest 30 sec @ 85% (85w)
  • 4X
    • 15 sec @ 155% (155w)
    • Rest 15 sec @ 85% (85w)
  • 2X
    • 2 min @ 80% (80w)
    • Rest 2 min @ 75% (75w)
  • 2 min @ 65% (65w)