Anaerobic

[SPIN][40m]AN => AE

  • Cycling
  • 36mTime
  • 50Stress
  • 0.91Intensity
  • 160Popularity

About this workout

This gnarly anaerobic workout focuses on short, intense efforts at 100% FTP, perfect for building the kick needed to close gaps or launch a sprint in a race. Incorporate this recovery spin to flush out your legs and prepare for tomorrow’s challenges.

Sscafidi

Workout structure

  • 2 min @ 45-65% (45-65w)
  • 3X
    • 30 sec @ 80% (80w)
    • Rest 30 sec @ 68% (68w)
  • 2 min @ 70% (70w)
  • 3X
    • 10 sec @ 160% (160w)
    • Rest 2 min @ 68% (68w)
  • 3X
    • 45 sec @ 138% (138w)
    • Rest 1 min @ 68% (68w)
  • 3X
    • 1:15 min @ 115% (115w)
    • Rest 1 min @ 68% (68w)
  • 3X
    • 2 min @ 100% (100w)
    • Rest 30 sec @ 68% (68w)
  • 3 min @ 55-45% (55-45w)