Anaerobic

OU 3x8 mixed

  • Cycling
  • 44mTime
  • 68Stress
  • 0.95Intensity
  • 25Popularity

About this workout

This gnarly 3x8 workout packs a punch with 15 bursts of 20 seconds at 130% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for those looking to boost their anaerobic capacity, it’s a must for race day when you need that top-end punch to stay competitive.

amleivar

Workout structure

  • 1 min @ 55% (55w)
  • 1 min @ 63% (63w)
  • 1 min @ 70% (70w)
  • 1 min @ 78% (78w)
  • 1 min @ 85% (85w)
  • 2X
    • 1 min @ 50% (50w)
    • 30 sec @ 135% (135w)
  • 1 min @ 50% (50w)
  • 8X
    • 30 sec @ 130% (130w)
    • 30 sec @ 80% (80w)
  • 3 min @ 65% (65w)
  • 15X
    • 20 sec @ 130% (130w) 60 rpm
    • 10 sec @ 65% (65w)
  • 20 sec @ 130% (130w) 60 rpm
  • 3 min @ 65% (65w)
  • 4X
    • 1 min @ 110% (110w)
    • 1 min @ 90% (90w)
  • 2 min @ 80% (80w)
  • 2 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)