Anaerobic

Power Intervals + Endurance

  • Cycling
  • 2h 31mTime
  • 223Stress
  • 0.94Intensity
  • 15Popularity

About this workout

This workout features brutal 3-minute bursts at 150% FTP, with recoveries that allow you to catch your breath and reset. Perfect for building the kick to close gaps during a race or sharp accelerations in group rides, this session is a real test of your anaerobic power.

szuke

Workout structure

  • Warmup 10 min @ 55% (55w) 75-85 rpm
  • Effort 5 min @ 95% (95w) 80-90 rpm
  • Rest 10 min @ 50% (50w)
  • 3X
    • MAX 3 min @ 150% (150w) 95-105 rpm
    • Rest 3 min @ 55% (55w)
  • 3X
    • MAX 2 min @ 150% (150w) 95-105 rpm
    • Rest 2 min @ 55% (55w)
  • 3X
    • MAX 1 min @ 150% (150w) 95-105 rpm
    • Rest 1 min @ 55% (55w)
  • Endurance 70 min @ 80% (80w) 85-100 rpm
  • Cooldown 20 min @ 55% (55w) 75-85 rpm