Anaerobic

SZR Aktivitus 2h v4

  • Cycling
  • 2h 0mTime
  • 142Stress
  • 0.84Intensity
  • 100Popularity

About this workout

This workout features a punishing main set of 3 intervals at 90% FTP, building the kick to close gaps and boosting your raw sprinting power. It's perfect for sharpening your anaerobic capacity in preparation for race kicks or intense group ride efforts.

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) 90 rpm
    • Rest 5 min @ 80% (80w) 60 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) 80 rpm
  • Active 5 min @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • 6X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 40% (40w)
  • Active 4 min @ 50% (50w)
  • 6X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 40% (40w)
  • Active 4 min @ 50% (50w)
  • 6X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 40% (40w)
  • Cooldown 9 min @ 60-40% (60-40w)