Anaerobic

Oil

  • Cycling
  • 58mTime
  • 83Stress
  • 0.92Intensity
  • 190Popularity

About this workout

This workout is a savage anaerobic effort featuring 6 sets of short, intense bursts at 120% FTP, perfect for building the kick needed to close gaps during a race or unleash a powerful sprint in a group ride. It's the ideal way to develop your raw sprinting power and lactate tolerance without sacrificing too much time.

Val

Workout structure

  • 1:30 min @ 50% (50w) 80 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 70% (70w) 80 rpm
  • 1 min @ 80% (80w) 80 rpm
  • 1 min @ 95% (95w) 100 rpm
  • 1 min @ 50% (50w) 90 rpm
  • 1 min @ 105% (105w) 100 rpm
  • 30 sec @ 50% (50w) 80 rpm
  • 30 sec @ 135% (135w) 110 rpm
  • 1:30 min @ 50% (50w) 90 rpm
  • 1:10 min @ 120% (120w) 90 rpm
  • 20 sec @ 123% (123w) 85 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 35 sec @ 120% (120w) 100 rpm
  • 25 sec @ 123% (123w) 85 rpm
  • 30 sec @ 120% (120w) 100 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 1:30 min @ 120% (120w) 105 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 1:30 min @ 120% (120w) 75 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 25 sec @ 120% (120w) 100 rpm
  • 20 sec @ 123% (123w) 70 rpm
  • 50 sec @ 130% (130w) 110 rpm
  • 3 min @ 45% (45w) 80 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 1:30 min @ 123% (123w) 100 rpm
  • 3 min @ 70% (70w) 80 rpm
  • 50 sec @ 120% (120w) 90 rpm
  • 40 sec @ 125% (125w) 100 rpm
  • 3 min @ 70% (70w) 80 rpm
  • 30 sec @ 118% (118w) 90 rpm
  • 25 sec @ 130% (130w) 95 rpm
  • 30 sec @ 118% (118w) 85 rpm
  • 3 min @ 70% (70w) 80 rpm
  • 50 sec @ 120% (120w) 90 rpm
  • 40 sec @ 123% (123w) 100 rpm
  • 3 min @ 70% (70w) 80 rpm
  • 30 sec @ 118% (118w) 90 rpm
  • 45 sec @ 128% (128w) 105 rpm
  • 20 sec @ 170% (170w) 110 rpm
  • 3 min @ 45% (45w) 80 rpm