Anaerobic

Podstawa 1 Siła, szybkość 2x3x30sek

  • Cycling
  • 30mTime
  • 54Stress
  • 1.04Intensity
  • 121Popularity

About this workout

This workout features a gnarly main set of short, sharp efforts with 2 sets of 3 × 30 seconds at 200% FTP, perfect for building the kick to close gaps and increasing your raw sprinting power. Use this savage routine to develop lactate tolerance and prepare for those explosive race kicks or intense group ride surges.

Daniel78

Workout structure

  • 10 min @ 60% (60w)
  • 3X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 60% (60w)
  • 5 min @ 80% (80w)
  • 3X
    • 30 sec @ 200% (200w)
    • Rest 30 sec @ 60% (60w)
  • 6 min @ 60% (60w)
  • 3X
    • 30 sec @ 200% (200w)
    • Rest 30 sec @ 60% (60w)