Anaerobic

NZ_arquivo00

  • Cycling
  • 1h 28mTime
  • 74Stress
  • 0.71Intensity
  • 30Popularity

About this workout

This workout features short, intense efforts at 135% FTP, perfect for building that top-end punch and raw sprinting power needed to close gaps during a race. It’s a great addition for those looking to boost their anaerobic capacity without spending too much time in the red.

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Workout structure

  • 1 min @ 25% (25w)
  • 1 min @ 29% (29w)
  • 1 min @ 32% (32w)
  • 1 min @ 36% (36w)
  • 1 min @ 39% (39w)
  • 1 min @ 43% (43w)
  • 1 min @ 46% (46w)
  • 1 min @ 50% (50w)
  • 2X
    • 30 sec @ 135% (135w)
    • 2 min @ 21% (21w)
  • 30 sec @ 135% (135w)
  • 5 min @ 21% (21w)
  • 2X
    • 15 sec @ 170% (170w)
    • 2 min @ 21% (21w)
  • 15 sec @ 170% (170w)
  • 5 min @ 21% (21w)
  • 7 min @ 95% (95w)
  • 10 min @ 21% (21w)
  • 2:30 min @ 115% (115w)
  • 3 min @ 21% (21w)
  • 2:30 min @ 115% (115w)
  • 10 min @ 21% (21w)
  • 20 min @ 70% (70w)
  • 1 min @ 45% (45w)
  • 1 min @ 40% (40w)
  • 1 min @ 35% (35w)
  • 1 min @ 30% (30w)
  • 1 min @ 25% (25w)