Anaerobic

S6 FTP + Burnout

  • Cycling
  • 1h 11mTime
  • 82Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This workout delivers a brutal anaerobic punch with two sets of 6×50 sec intervals at 90% FTP, perfect for building that explosive kick to close gaps or respond to race kicks. Incorporate this into your training to boost your FTP test results and channel your inner MVDP on the climbs.

JoannaTar

Workout structure

  • Warm-Up 10 min @ 35-55% (35-55w)
  • Active 2 min @ 60% (60w)
  • Active 2 min @ 70% (70w)
  • Active 2 min @ 80% (80w)
  • Active 2 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • 6X
    • Active 50 sec @ 90% (90w)
    • Rest 10 sec @ 200% (200w)
  • Active 5 min @ 45% (45w)
  • 6X
    • Active 50 sec @ 90% (90w)
    • Rest 10 sec @ 200% (200w)
  • Active 5 min @ 45% (45w)
  • 3X
    • Active 30 sec @ 160% (160w)
    • Rest 30 sec @ 30% (30w)
  • Active 5 min @ 45% (45w)
  • 3X
    • Active 30 sec @ 160% (160w)
    • Rest 30 sec @ 30% (30w)
  • Cooldown 15 min @ 50-30% (50-30w)