Anaerobic

Strength + Power

  • Cycling
  • 45mTime
  • 53Stress
  • 0.84Intensity
  • 55Popularity

About this workout

This workout focuses on short, intense efforts with 3 × 30 sec at 110% FTP, pushing your critical power to new heights while building raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or adding a punch during race kicks, this session will enhance your top-end performance without overstaying its welcome.

Steve UCY

Workout structure

  • Active 2 min @ 60% (60w)
  • Active 2 min @ 70% (70w)
  • Active 2 min @ 80% (80w)
  • Active 2 min @ 90% (90w)
  • Active 1 min @ 50% (50w)
  • 3X
    • Active 30 sec @ 110% (110w)
    • Active 30 sec @ 50% (50w)
  • Active 3 min @ 58% (58w)
  • Active 15 sec @ 130% (130w)
  • Active 2 min @ 100% (100w)
  • Active 3 min @ 80% (80w) 65 rpm
  • Active 30 sec @ 130% (130w)
  • Active 3 min @ 80% (80w) 65 rpm
  • Active 2 min @ 100% (100w)
  • Active 15 sec @ 130% (130w)
  • Active 3 min @ 58% (58w)
  • Active 15 sec @ 130% (130w)
  • Active 2 min @ 100% (100w)
  • Active 3 min @ 80% (80w) 65 rpm
  • Active 30 sec @ 130% (130w)
  • Active 3 min @ 80% (80w) 65 rpm
  • Active 2 min @ 100% (100w)
  • Active 15 sec @ 130% (130w)
  • Active 5 min @ 55% (55w)