Anaerobic

Transition Intervals

  • Cycling
  • 1h 2mTime
  • 105Stress
  • 1.01Intensity
  • 50Popularity

About this workout

Transition Intervals feature a hard-hitting main set of anaerobic blocks designed to build that crucial kick for closing gaps or launching race attacks. Perfect for those looking to boost raw sprinting power and lactate tolerance, these intervals are a gnarly addition to your training arsenal, ideal for spicing up mid-week workouts or sharpening your edge before a big event.

Jim S

Workout structure

  • 2 min @ 40% (40w) 85 rpm
  • 30 sec @ 50% (50w) 95 rpm
  • 1 min @ 45% (45w) 90 rpm
  • 30 sec @ 55% (55w) 100 rpm
  • 1 min @ 50% (50w) 95 rpm
  • 30 sec @ 60% (60w) 105 rpm
  • 1 min @ 50% (50w) 95 rpm
  • 30 sec @ 65% (65w) 110 rpm
  • 1 min @ 50% (50w) 95 rpm
  • 5X
    • 2 min @ 100-145% (100-145w) 95 rpm
    • Rest 1 min @ 40% (40w)
  • 2 min @ 40% (40w) 95 rpm
  • 5X
    • 2 min @ 100-145% (100-145w) 95 rpm
    • Rest 1 min @ 40% (40w)
  • 2 min @ 40% (40w) 95 rpm
  • 5X
    • 2 min @ 100-145% (100-145w) 95 rpm
    • Rest 1 min @ 40% (40w)
  • 2 min @ 40% (40w) 90 rpm
  • 1:30 min @ 30% (30w) 85 rpm
  • 1 min @ 25% (25w) 80 rpm
  • 30 sec @ 20% (20w) 75 rpm