S4 D1 - 30/30 Anaerobic #4

• Cycling
• 1h 7mTime
• 73Stress
• 0.81Intensity
• 90Popularity

About this workout

This workout features two sets of 20 intervals at a gnarly 114.9% FTP, pushing your anaerobic limits with short bursts and quick recoveries, perfect for building the kick needed to close gaps during races. Ideal for those looking to boost raw sprinting power and lactate tolerance, it's a must for any serious cyclist's training arsenal.

Workout structure

• 3 min @ 50% (50w)
• 1 min @ 50% (50w)
• 2 min @ 75% (75w)
• 2 min @ 50% (50w)
• 3 min @ 50-85% (50-85w)
• 2 min @ 92% (92w)
• 3 min @ 50% (50w)
• 20X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 20X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 5 min @ 74-47% (74-47w)