Anaerobic

Rad 3x9x30/15

  • Cycling
  • 1h 5mTime
  • 76Stress
  • 0.84Intensity
  • 26Popularity

About this workout

This workout features punishing 30/15 intervals designed to boost your anaerobic capacity and raw sprinting power, ideal for closing gaps during critical race moments or powering through group ride sprints. Perfect for developing the top-end kick needed when the pace heats up, it’s a must-try for any serious cyclist looking to sharpen their competitive edge.

pbob

Workout structure

  • Warm-Up 20 min @ 30-50% (30-50w)
  • 9X
    • Active 30 sec @ 130% (130w)
    • Rest 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • 9X
    • Active 30 sec @ 130% (130w)
    • Rest 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • 9X
    • Active 30 sec @ 130% (130w)
    • Rest 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • Active 9:45 min @ 70% (70w)