Anaerobic

SZR Aktivitus 2h v2

  • Cycling
  • 2h 0mTime
  • 144Stress
  • 0.85Intensity
  • 320Popularity

About this workout

This savage workout is all about building your top-end punch with 20 hard-hitting intervals at 150% FTP, perfect for closing gaps in a race or powering through tough group rides. Use it to boost your raw sprinting power and lactate tolerance, making those critical moments in a race feel a little less daunting.

f_ljunggren

Workout structure

  • Warm-Up 15 min @ 30-90% (30-90w)
  • Active 3 min @ 65% (65w)
  • Active 2 min @ 65% (65w)
  • 3X
    • Active 5 min @ 90% (90w) 100 rpm
    • Rest 5 min @ 80% (80w) 70 rpm
  • Active 2 min @ 50% (50w)
  • Active 30 sec @ 150% (150w) 120 rpm
  • Active 2:30 min @ 50% (50w)
  • 2X
    • Active 5 min @ 95% (95w) 110 rpm
    • Rest 5 min @ 80% (80w) 60 rpm
  • Active 5 min @ 55% (55w)
  • 20X
    • Active 30 sec @ 150% (150w)
    • Rest 1 min @ 35% (35w)
  • Cooldown 10 min @ 65-40% (65-40w)