Anaerobic

oldies Combo, 6s, 5m, then 6s x2

  • Cycling
  • 58mTime
  • 61Stress
  • 0.79Intensity
  • 40Popularity

About this workout

This workout features a classic anaerobic main set designed to boost your sprinting power and lactate tolerance with short, intense efforts at 140% FTP. Perfect for developing the explosive kick needed to close gaps during races or group rides, it’s a brutal staple for any cyclist looking to sharpen their top-end punch.

timr

Workout structure

  • 5 min @ 45% (45w)
  • Rest 2 min @ 55% (55w)
  • Rest 1 min @ 70% (70w)
  • 3X
    • 30 sec @ 90% (90w)
    • Rest 30 sec @ 40% (40w)
  • 2X
    • 1 min @ 40% (40w)
  • 3X
    • 30 sec @ 140% (140w)
    • Rest 30 sec @ 40% (40w)
  • 4 min @ 40% (40w)
  • 4X
    • 6 sec @ 275% (275w)
    • Rest 1 min @ 40% (40w)
  • 6 sec @ 275% (275w)
  • Rest 5 min @ 55% (55w)
  • 5 min @ 117% (117w)
  • Rest 4 min @ 51% (51w)
  • 4X
    • 6 sec @ 300% (300w)
    • Rest 1 min @ 40% (40w)
  • 6 sec @ 300% (300w)
  • Rest 5 min @ 40% (40w)
  • 10 sec @ 250% (250w)
  • Rest 30 sec @ 40% (40w)
  • 10 sec @ 250% (250w)
  • Rest 1 min @ 40% (40w)
  • 30 sec @ 146% (146w)
  • Rest 1 min @ 40% (40w)
  • 20 sec @ 188% (188w)
  • Rest 1 min @ 40% (40w)
  • 10 sec @ 250% (250w)
  • Rest 1 min @ 40% (40w)
  • 5 min @ 40% (40w)