Anaerobic

stubborn fat protocol 2.0 short

  • Cycling
  • 43mTime
  • 79Stress
  • 1.05Intensity
  • 39Popularity

About this workout

This gnarly anaerobic workout utilizes the Rønnestad protocol, featuring 5 hard-hitting 30-second efforts at 150% FTP with brief recoveries, perfect for building that explosive kick to close gaps. It's a punishing session ideal for those looking to boost their sprinting power and lactate tolerance while shedding stubborn fat.

teacherterzac

Workout structure

  • 5 min @ 40-55% (40-55w)
  • 5X
    • 10 sec @ 220% (220w)
    • Rest 50 sec @ 35% (35w)
  • 5 min
  • 20 min @ 70-75% (70-75w)
  • 5X
    • 30 sec @ 150% (150w)
    • Rest 30 sec @ 50% (50w)
  • 3 min @ 50-40% (50-40w)