Anaerobic

Step 3, 6 sec "Oldies"

  • Cycling
  • 44mTime
  • 203Stress
  • 1.66Intensity
  • 20Popularity

About this workout

This gnarly anaerobic workout features 5 x 30 sec efforts at a blistering 340% FTP, perfect for building that explosive kick to close gaps and power through race kicks. Ideal for those looking to boost their raw sprinting power while keeping recovery manageable between brutal rounds.

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Workout structure

  • 5 min @ 45% (45w)
  • Rest 3 min @ 54% (54w)
  • 3X
    • 30 sec @ 85% (85w)
    • Rest 30 sec @ 45% (45w)
  • 2 min @ 45% (45w)
  • 3X
    • 30 sec @ 140% (140w)
    • Rest 30 sec @ 45% (45w)
  • 2 min @ 45% (45w)
  • 5X
    • 30 sec @ 265% (265w)
    • Rest 30 sec @ 45% (45w)
  • 3 min @ 45% (45w)
  • 5X
    • 30 sec @ 315% (315w)
    • Rest 30 sec @ 45% (45w)
  • 3 min @ 45% (45w)
  • 5X
    • 30 sec @ 340% (340w)
    • Rest 30 sec @ 45% (45w)
  • 5 min @ 50% (50w)