Anaerobic

MTB Fitness Interval

  • Cycling
  • 32mTime
  • 45Stress
  • 0.92Intensity
  • 100Popularity

About this workout

This workout delivers a savage anaerobic kick with 30-second efforts at 150% FTP, perfect for closing gaps during competitive rides and enhancing your raw sprinting power. Incorporate these intervals to build lactate tolerance and top-end punch for race-day scenarios.

PaulMN

Workout structure

  • Warm-Up 5 min @ 50-85% (50-85w) 75 rpm
  • 1 min @ 60% (60w) 75 rpm
  • Cooldown 30 sec @ 150% (150w) 60 rpm
  • 5X
    • 2 min @ 60% (60w) 75 rpm
    • 30 sec @ 150% (150w) 60 rpm
  • 2X
    • 2 min @ 60% (60w) 75 rpm
    • 30 sec @ 160% (160w) 60 rpm
  • 2 min @ 60% (60w) 75 rpm
  • 30 sec @ 150% (150w) 60 rpm
  • 2 min @ 60% (60w) 75 rpm
  • 30 sec @ 160% (160w) 60 rpm
  • 3 min @ 100-45% (100-45w) 70 rpm