Anaerobic

teste 2

  • Cycling
  • 1h 20mTime
  • 84Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This savage anaerobic workout features 20 x 30 seconds at 130% FTP, pushing your kick to close gaps and build raw sprinting power. Perfect for sharpening your top-end punch ahead of critical race moments or group ride sprints, it's a hard-hitting addition to your training arsenal.

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Workout structure

  • Warm-Up 15 min @ 35-55% (35-55w) 85 rpm
  • Active 5 min @ 60% (60w)
  • 5X
    • Active 10 sec @ 145% (145w) 95 rpm
    • Rest 1:20 min @ 53% (53w) 65 rpm
  • Active 5 min @ 48% (48w)
  • 5X
    • Active 30 sec @ 123% (123w) 90 rpm
    • Rest 20 sec @ 53% (53w) 65 rpm
  • 5X
    • Active 30 sec @ 128% (128w) 90 rpm
    • Rest 20 sec @ 53% (53w) 65 rpm
  • Active 5 min @ 48% (48w)
  • 5X
    • Active 30 sec @ 128% (128w) 90 rpm
    • Rest 20 sec @ 53% (53w) 65 rpm
  • 5X
    • Active 30 sec @ 133% (133w) 90 rpm
    • Rest 20 sec @ 53% (53w) 65 rpm
  • Active 3 min @ 53% (53w)
  • 10X
    • Active 30 sec @ 130% (130w) 90 rpm
    • Rest 20 sec @ 53% (53w) 65 rpm
  • Cooldown 15 min @ 50-30% (50-30w)