Anaerobic

Ride for a rainy day.

  • Cycling
  • 1h 45mTime
  • 142Stress
  • 0.90Intensity
  • 75Popularity

About this workout

This ride packs a punch with three 60-second efforts at 112% FTP, perfect for building the kick to close gaps and boosting your raw sprinting power. Ideal for a rainy day trainer session, this workout sharpens your anaerobic capacity for those race kicks when it matters most.

Wolves73

Workout structure

  • 3:30 min @ 80% (80w)
  • 3X
    • 1 min @ 112% (112w)
    • 1 min @ 72% (72w)
  • 1 min @ 112% (112w)
  • 2 min @ 72% (72w)
  • 30 sec @ 140% (140w)
  • 4X
    • 30 sec @ 66% (66w)
    • 30 sec @ 128% (128w)
  • 1 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 1 min @ 70-104% (70-104w)
  • 4 min @ 104% (104w)
  • 1 min @ 60% (60w)
  • 4 min @ 70% (70w)
  • 2 min @ 120% (120w)
  • 1 min @ 60% (60w)
  • 5 min @ 60-80% (60-80w)
  • 30 sec @ 160% (160w)
  • 1 min @ 60% (60w)
  • 30 sec @ 140% (140w)
  • 1 min @ 60% (60w)
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
  • 30 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 45 sec @ 140% (140w)
  • 1 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 15 sec @ 70-240% (70-240w)
  • 45 sec @ 60% (60w)
  • 2:15 min @ 80% (80w)
  • 3 min @ 100% (100w)
  • 1 min @ 72% (72w)
  • 3X
    • 1 min @ 100% (100w)
    • 1 min @ 80% (80w)
  • 1 min @ 100% (100w)
  • 2 min @ 72% (72w)
  • 4X
    • 30 sec @ 140% (140w)
    • 1:30 min @ 60-80% (60-80w)
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
  • 1 min @ 60-80% (60-80w)
  • 5 min @ 80% (80w)
  • 1 min @ 80-100% (80-100w)
  • 4 min @ 100% (100w)
  • 4 min @ 80% (80w)
  • 4 min @ 100% (100w)
  • 2 min @ 70% (70w)
  • 15 sec @ 70-240% (70-240w)
  • 1 min @ 60% (60w)
  • 1:45 min @ 100-40% (100-40w)