Anaerobic

Row: 8'+4'+4xTabata VO2max

  • Rowing
  • 56mTime
  • 78Stress
  • 0.91Intensity
  • 16Popularity

About this workout

This savage workout features short bursts at 135% FTP, pushing your limits to build that crucial anaerobic kick for closing gaps and explosive sprints. It’s a powerful addition to your training for race-day intensity and those crucial moments in a group ride.

Sanbangamaran

Workout structure

  • 4 min @ 50-70% (50-70w)
  • 3X
    • 1 min @ 100% (100w)
    • Rest 30 sec @ 50% (50w)
  • 1:30 min @ 50% (50w)
  • 8 min @ 108% (108w)
  • Rest 3 min @ 50% (50w)
  • 4 min @ 112% (112w)
  • Rest 3 min @ 50% (50w)
  • 8X
    • 20 sec @ 135% (135w)
    • Rest 10 sec @ 50% (50w)
  • 1 min @ 50% (50w)
  • 8X
    • 20 sec @ 130% (130w)
    • Rest 10 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 8X
    • 20 sec @ 128% (128w)
    • Rest 10 sec @ 50% (50w)
  • 1 min @ 50% (50w)
  • 8X
    • 20 sec @ 126% (126w)
    • Rest 10 sec @ 50% (50w)
  • 7 min @ 50% (50w)