Anaerobic

Terreng - Spurter Nevromuskulært Anarob - 15 sek lang

  • Cycling
  • 1h 40mTime
  • 156Stress
  • 0.97Intensity
  • 15Popularity

About this workout

This gnarly workout focuses on short, explosive efforts with 20×15 second sprints at 205% FTP, making it perfect for building the kick needed to close gaps in group rides or during race kicks. It's a classic anaerobic session that sharpens your raw sprinting power and lactate tolerance, pushing your limits for those savage moments on the bike.

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Workout structure

  • Warm-Up 7 min @ 53-73% (53-73w)
  • 20X
    • Active 15 sec @ 75% (75w) 93 rpm
    • Active 15 sec @ 193% (193w) 100 rpm
    • Active 45 sec @ 55% (55w) 85 rpm
  • Active 5 min @ 55% (55w)
  • 20X
    • Active 15 sec @ 75% (75w) 93 rpm
    • Active 15 sec @ 193% (193w) 100 rpm
    • Active 45 sec @ 55% (55w) 85 rpm
  • Active 5 min @ 55% (55w)
  • 20X
    • Active 15 sec @ 75% (75w) 93 rpm
    • Active 15 sec @ 205% (205w) 100 rpm
    • Active 45 sec @ 55% (55w) 85 rpm
  • 2X
    • Active 15 sec @ 243% (243w)
    • Rest 15 sec @ 55% (55w)
  • Cooldown 7 min @ 55-35% (55-35w)