Anaerobic

The gusto of cycling

  • Cycling
  • 30mTime
  • 45Stress
  • 0.95Intensity
  • 90Popularity

About this workout

This workout delivers a savage kick with short bursts of 130% FTP to build your raw sprinting power and lactate tolerance, perfect for closing gaps in a group ride or powering through race kicks. It's a time-tested session that will sharpen your anaerobic fitness and enhance your FRC cycling capabilities.

Val

Workout structure

  • 1:50 min @ 50% (50w)
  • 1:20 min @ 55% (55w)
  • 50 sec @ 65% (65w)
  • 20 sec @ 50% (50w)
  • 20 sec @ 75% (75w)
  • 30 sec @ 60% (60w)
  • 30 sec @ 90% (90w)
  • 40 sec @ 70% (70w)
  • 40 sec @ 100% (100w)
  • 2X
    • 40 sec @ 50% (50w)
    • 15 sec @ 130% (130w)
  • 2 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • 1 min @ 123% (123w)
  • 1 min @ 115% (115w)
  • 1:20 min @ 40% (40w)
  • 15 sec @ 50% (50w)
  • 15 sec @ 55% (55w)
  • 1:10 min @ 115% (115w)
  • 40 sec @ 123% (123w)
  • 40 sec @ 130% (130w)
  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 20 sec @ 55% (55w)
  • 50 sec @ 130% (130w)
  • 40 sec @ 123% (123w)
  • 30 sec @ 118% (118w)
  • 35 sec @ 40% (40w)
  • 35 sec @ 45% (45w)
  • 20 sec @ 55% (55w)
  • 45 sec @ 125% (125w)
  • 30 sec @ 123% (123w)
  • 15 sec @ 118% (118w)
  • 40 sec @ 40% (40w)
  • 20 sec @ 50% (50w)
  • 10 sec @ 55% (55w)
  • 25 sec @ 125% (125w)
  • 20 sec @ 128% (128w)
  • 15 sec @ 130% (130w)
  • 2:20 min @ 45% (45w)