RGT Anaerobic 3

• Cycling
• 59mTime
• 81Stress
• 0.90Intensity
• 20Popularity

About this workout

This workout delivers a savage anaerobic punch with 2-minute intervals at 125% FTP, perfect for building the kick needed to close gaps in group rides or unleash a sprint at the finish line. It's a classic choice for those looking to boost raw power and lactate tolerance while keeping recovery manageable.

Workout structure

• 20 min @ 50% (50w) 80 rpm
• 4X
  • 45 sec @ 150% (150w) 80 rpm
  • Rest 9 sec @ 75% (75w) 80 rpm
• 2X
  • 1 min @ 75% (75w) 80 rpm
  • Rest 2 min @ 125% (125w) 80 rpm
• 20 min @ 93% (93w) 80 rpm
• 10 min @ 50% (50w) 80 rpm