Anaerobic

Sprint intervallen 8 sec / 22 sec

  • Cycling
  • 58mTime
  • 45Stress
  • 0.68Intensity
  • 25Popularity

About this workout

Experience the raw power of Rønnestad intervals with this anaerobic workout, featuring explosive 10-second sprints at 200% FTP followed by short recoveries. This session builds your sprinting capability and lactate tolerance, making it perfect for closing gaps in races or delivering that top-end punch in a group ride.

Jeroen van den Dries

Workout structure

  • 10 min @ 50-70% (50-70w)
  • 3 min @ 65% (65w)
  • 20X
    • 8 sec @ 200% (200w)
    • Rest 22 sec @ 40% (40w)
  • 15 min @ 50% (50w)
  • 20X
    • 8 sec @ 200% (200w)
    • Rest 22 sec @ 40% (40w)
  • 5 min @ 50% (50w)
  • 5 min @ 50-30% (50-30w)