Anaerobic

Settimana 01-03 20-03

  • Cycling
  • 1h 5mTime
  • 98Stress
  • 0.95Intensity
  • 35Popularity

About this workout

This gnarly anaerobic workout features short, brutal bursts of 200% FTP to build your top-end punch, perfect for closing gaps during intense group ride surges or race kicks. With punishing intervals and short recoveries, it’s a classic way to boost your lactate tolerance and sprinting power.

alepino

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • 5 min @ 56-75% (56-75w)
  • Cooldown 3 min @ 76-90% (76-90w)
  • 1 min @ 56-75% (56-75w)
  • 1 min @ 100% (100w)
  • 1 min @ 65% (65w)
  • 1 min @ 100% (100w)
  • 3 min @ 65% (65w)
  • 3X
    • 10 sec @ 200% (200w)
    • 50 sec @ 50% (50w)
  • 10 sec @ 200% (200w)
  • 5 min @ 60% (60w)
  • 3 min @ 125% (125w)
  • 2 min @ 104% (104w)
  • 2 min @ 50% (50w)
  • 2 min @ 125% (125w)
  • 1 min @ 104% (104w)
  • 2 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 30 sec @ 104% (104w)
  • 45 sec @ 125% (125w)
  • 30 sec @ 104% (104w)
  • 30 sec @ 125% (125w)
  • 15 sec @ 104% (104w)
  • 1 min @ 50% (50w)
  • 3 min @ 125% (125w)
  • 2 min @ 104% (104w)
  • 2 min @ 50% (50w)
  • 2 min @ 125% (125w)
  • 1 min @ 104% (104w)
  • 2 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 30 sec @ 104% (104w)
  • 45 sec @ 125% (125w)
  • 30 sec @ 104% (104w)
  • 30 sec @ 125% (125w)
  • 15 sec @ 104% (104w)
  • 5 min @ 50% (50w)