Anaerobic

Treshold intervals with NP bursts

  • Cycling
  • 1h 28mTime
  • 107Stress
  • 0.85Intensity
  • 190Popularity

About this workout

This workout features tough threshold intervals with explosive 20-second bursts at 150% FTP, perfect for building that savage kick to close gaps during races. Incorporate this session to develop your anaerobic power and lactate tolerance for those critical moments in a group ride or when launching a breakaway.

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Workout structure

  • 15 min @ 55% (55w) 100 rpm
  • 10 min @ 100% (100w) 90 rpm
  • 10 min @ 50% (50w) 100 rpm
  • 20 min @ 100% (100w) 90 rpm
  • 10X
    • 20 sec @ 150% (150w) 120 rpm
    • Rest 2 min @ 70% (70w)
  • 10 min @ 50% (50w) 100 rpm