Anaerobic

Riders on the Storm - 90

  • Cycling
  • 1h 29mTime
  • 100Stress
  • 0.82Intensity
  • 70Popularity

About this workout

This workout is a brutal test of your anaerobic capacity, featuring 30-second efforts at a savage 145% of your FTP that will push your limits and develop your top-end punch. Perfect for those looking to build the kick needed to close gaps in group rides or unleash a powerful sprint during race kicks.

nigelwong

Workout structure

  • Active 10 min @ 39-64% (39-64w)
  • Active 30 sec @ 175-163% (175-163w)
  • Active 2 min @ 81% (81w)
  • Active 30 sec @ 165-145% (165-145w)
  • Active 2 min @ 70-75% (70-75w)
  • Active 30 sec @ 154-136% (154-136w)
  • Active 2 min @ 65-72% (65-72w)
  • Active 30 sec @ 149-132% (149-132w)
  • Active 2 min @ 63-71% (63-71w)
  • Active 20 sec @ 187-162% (187-162w)
  • Active 20 sec @ 38% (38w)
  • Active 20 sec @ 169-149% (169-149w)
  • Active 20 sec @ 33-35% (33-35w)
  • Active 20 sec @ 157-141% (157-141w)
  • Active 20 sec @ 30-33% (30-33w)
  • Active 20 sec @ 150-136% (150-136w)
  • Active 20 sec @ 29-32% (29-32w)
  • Active 20 sec @ 146-133% (146-133w)
  • Active 20 sec @ 29-31% (29-31w)
  • Active 20 sec @ 144-132% (144-132w)
  • Active 20 sec @ 28-31% (28-31w)
  • Active 20 sec @ 142-131% (142-131w)
  • Active 20 sec @ 28-31% (28-31w)
  • Active 2 min @ 39% (39w)
  • Active 30 sec @ 145% (145w)
  • Active 20 sec @ 71% (71w)
  • Active 30 sec @ 145% (145w)
  • Active 20 sec @ 59-61% (59-61w)
  • Active 30 sec @ 145% (145w)
  • Active 20 sec @ 51-54% (51-54w)
  • Active 30 sec @ 145% (145w)
  • Active 20 sec @ 44-48% (44-48w)
  • Active 30 sec @ 145% (145w)
  • Active 20 sec @ 40-44% (40-44w)
  • Active 30 sec @ 145% (145w)
  • Active 20 sec @ 36-40% (36-40w)
  • Active 30 sec @ 145% (145w)
  • Active 20 sec @ 34-38% (34-38w)
  • Active 2 min @ 39% (39w)
  • 3X
    • Active 2 min @ 71% (71w)
    • Active 2 min @ 58% (58w)
  • Active 2 min @ 39% (39w)
  • Active 20 sec @ 174-166% (174-166w)
  • Active 30 sec @ 51% (51w)
  • Active 20 sec @ 167-153% (167-153w)
  • Active 30 sec @ 47% (47w)
  • Active 20 sec @ 157-144% (157-144w)
  • Active 30 sec @ 44% (44w)
  • Active 20 sec @ 149-137% (149-137w)
  • Active 30 sec @ 40-42% (40-42w)
  • Active 20 sec @ 144-133% (144-133w)
  • Active 30 sec @ 39-41% (39-41w)
  • Active 20 sec @ 140-130% (140-130w)
  • Active 30 sec @ 38-41% (38-41w)
  • Active 20 sec @ 138-129% (138-129w)
  • Active 30 sec @ 37-40% (37-40w)
  • Active 3 min @ 39% (39w)
  • Active 2 min @ 110-104% (110-104w)
  • Active 4 min @ 66-72% (66-72w)
  • Active 2 min @ 112-105% (112-105w)
  • Active 4 min @ 67-72% (67-72w)
  • 3X
    • Active 2 min @ 67% (67w)
    • Active 2 min @ 58% (58w)
  • Active 8 min @ 48-32% (48-32w)