Anaerobic

SIT-SST-SIT 5x(30-300-30), 3 min rest

  • Cycling
  • 1hTime
  • 87Stress
  • 0.93Intensity
  • 60Popularity

About this workout

This savage workout features 3 x 30 seconds at 130% FTP, designed to build your anaerobic capacity and raw sprinting power—perfect for closing gaps or executing race kicks. With its short, intense bursts followed by quick recoveries, this session is a brutal staple for those looking to elevate their performance in high-stakes moments.

Sanbangamaran

Workout structure

  • 3 min @ 40-50% (40-50w)
  • 2 min @ 50-100% (50-100w)
  • 3X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • 1:30 min @ 50% (50w)
  • 30 sec @ 180% (180w)
  • Rest 2 min @ 105-95% (105-95w)
  • 3 min @ 95-90% (95-90w)
  • Rest 30 sec @ 130% (130w)
  • 3 min @ 45% (45w)
  • Rest 30 sec @ 180% (180w)
  • 2 min @ 105-95% (105-95w)
  • Rest 3 min @ 95-90% (95-90w)
  • 30 sec @ 130% (130w)
  • Rest 3 min @ 45% (45w)
  • Rest 30 sec @ 176% (176w)
  • 2 min @ 103-93% (103-93w)
  • Rest 3 min @ 93-89% (93-89w)
  • 30 sec @ 130% (130w)
  • Rest 3 min @ 45% (45w)
  • 30 sec @ 173% (173w)
  • Rest 2 min @ 102-92% (102-92w)
  • 3 min @ 92-88% (92-88w)
  • Rest 30 sec @ 130% (130w)
  • 3 min @ 45% (45w)
  • Rest 30 sec @ 170% (170w)
  • 2 min @ 100-90% (100-90w)
  • 3 min @ 90-86% (90-86w)
  • Rest 30 sec @ 130% (130w)
  • 2:30 min @ 45% (45w)
  • Rest 2 min @ 45-60% (45-60w)
  • 2 min @ 60-40% (60-40w)
  • Rest 2 min @ 40% (40w)