Anaerobic

Monthly protocol

  • Cycling
  • 1h 38mTime
  • 135Stress
  • 0.91Intensity
  • 20Popularity

About this workout

This gnarly workout, inspired by the Rønnestad protocol, focuses on building your kick with 20-second efforts at a staggering 243% FTP, perfect for closing gaps during races or group rides. Use this anaerobic session to boost your raw sprinting power and lactate tolerance, ensuring you have that extra punch when it counts.

muenchenchris

Workout structure

  • 15 min @ 65% (65w)
  • 2X
    • 1 min @ 78% (78w)
    • 1 min @ 55% (55w)
  • 1 min @ 78% (78w)
  • 3 min @ 65% (65w)
  • 5 min @ 122% (122w)
  • 10 min @ 60% (60w)
  • 1 min @ 150% (150w)
  • 1 min @ 55% (55w)
  • 1 min @ 150% (150w)
  • 5 min @ 60% (60w)
  • 2X
    • 20 sec @ 243% (243w)
    • 3 min @ 55% (55w)
  • 20 sec @ 243% (243w)
  • 10 min @ 65% (65w)
  • 20 min @ 105% (105w)
  • 15 min @ 65% (65w)