S1 D1 - 30/30 Anaerobic #1

• Cycling
• 52mTime
• 54Stress
• 0.79Intensity
• 30Popularity

About this workout

This brutal 30/30 anaerobic workout packs a punch with 16 hard efforts at 115% FTP, perfect for developing your raw sprinting power and lactate tolerance. Ideal for sharpening your kick for closing gaps in group rides or racing, this session will leave your legs feeling the burn.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • Rest 50 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 50% (50w)
• 5 min @ 50-85% (50-85w)
• 5 min @ 91% (91w)
• 3 min @ 50% (50w)
• 8X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 8X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 70-45% (70-45w)