Anaerobic

Short Mix

  • Cycling
  • 30mTime
  • 47Stress
  • 0.97Intensity
  • 511Popularity

About this workout

Emily's Short Mix is a gnarly anaerobic workout that builds your raw sprinting power and lactate tolerance with two brutal 60-second efforts at 150% FTP, perfect for closing gaps during a group ride. Use this as your go-to for those days when you need top-end punch without a long commitment.

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Workout structure

  • 5 min @ 30-70% (30-70w)
  • 2X
    • 1 min @ 150% (150w)
    • Rest 30 sec @ 65% (65w)
  • 2 min @ 75% (75w)
  • 3X
    • 10 sec @ 300% (300w)
    • Rest 1 min @ 75% (75w)
  • 3 min @ 60% (60w)
  • 10 min @ 90% (90w)
  • 3:30 min @ 70-30% (70-30w)