Anaerobic

PI 2x3 3x2 4x1 plus free ride

Cycling
47mTime
33Stress
0.65Intensity
30Popularity

About this workout

This workout features a challenging main set of short, intense efforts designed to build your anaerobic kick and raw sprinting power, perfect for closing gaps in a group ride or launching a breakaway. It’s a great addition to a recovery ride day, allowing you to keep the legs turning while still pushing your limits.

DJByrne

Workout structure

2X
- 30 sec @ 25% (25w)
2X
- 30 sec @ 35% (35w)
2X
- 30 sec @ 45% (45w)
3X
- 30 sec @ 55% (55w)
3X
- 30 sec @ 65% (65w)
2X
- 30 sec @ 75% (75w)
2X
- 30 sec @ 85% (85w)
2X
- 30 sec @ 95% (95w)
2X
- 30 sec @ 100% (100w)
2X
- 30 sec @ 50% (50w)
30 sec @ 110% (110w)
30 sec @ 50% (50w)
30 sec @ 120% (120w)
30 sec @ 50% (50w)
30 sec @ 130% (130w)
4X
- 30 sec @ 50% (50w)
6X
- Free-ride 30 sec @ 60% (60w)
6X
- 30 sec @ 50% (50w)
6X
- Free-ride 30 sec @ 60% (60w)
6X
- 30 sec @ 50% (50w)
4X
- Free-ride 30 sec @ 60% (60w)
4X
- 30 sec @ 50% (50w)
4X
- Free-ride 30 sec @ 60% (60w)
4X
- 30 sec @ 50% (50w)
4X
- Free-ride 30 sec @ 60% (60w)
4X
- 30 sec @ 50% (50w)
4X
- Free-ride 30 sec @ 60% (60w)
- Free-ride 30 sec @ 60% (60w)
- 30 sec @ 50% (50w)
- 30 sec @ 50% (50w)