Anaerobic

SSOU4x6' E30'

  • Cycling
  • 1h 28mTime
  • 94Stress
  • 0.80Intensity
  • 21Popularity

About this workout

This workout features three brutal 6-minute efforts at 93% FTP, perfect for building that top-end punch and lactate tolerance needed to close gaps during intense group rides or race kicks. It's a solid choice for those looking to boost their anaerobic capacity while managing recovery effectively.

zweistein

Workout structure

  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 3 min @ 55% (55w)
  • 3X
    • Active 30 sec @ 120% (120w)
    • Rest 6 min @ 93% (93w)
    • Active 30 sec @ 140% (140w)
    • Rest 4 min @ 55% (55w)
  • 30 sec @ 120% (120w)
  • 6 min @ 93% (93w)
  • 30 sec @ 140% (140w)
  • 4 min @ 45-65% (45-65w)
  • 30 min @ 65% (65w)
  • 4 min @ 65-45% (65-45w)