Anaerobic

Seiler W' + AC

  • Cycling
  • 1hTime
  • 92Stress
  • 0.96Intensity
  • 45Popularity

About this workout

This Seiler-inspired workout packs a punch with 2 sets of 6 x 90-second efforts at 130% FTP, designed to build your sprinting power and lactate tolerance. Perfect for closing gaps in a race or sharpening your top-end for those crucial kicks during a group ride, it’s a must-try for those looking to elevate their anaerobic game.

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Workout structure

  • Warm-Up 5 min @ 25-75% (25-75w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 80% (80w) 115 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 110% (110w) 95 rpm
  • Active 5 min @ 65% (65w)
  • 6X
    • Active 1:30 min @ 130% (130w)
    • Active 1:10 min @ 50% (50w)
  • Active 10 min @ 60% (60w)
  • 6X
    • Active 1:30 min @ 130% (130w)
    • Active 1:10 min @ 50% (50w)
  • Cooldown 5 min @ 75-25% (75-25w)