TT Tune-Up W1D5 - 30/30sec Anaerobic #1

• Cycling
• 52mTime
• 54Stress
• 0.79Intensity
• 214Popularity

About this workout

This workout features intense 30-second efforts at 115% FTP, perfect for building that top-end punch needed for closing gaps during races or group rides. Use this brutal session to boost your raw sprinting power and lactate tolerance, making it an essential part of your anaerobic training arsenal.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • 50 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 50% (50w)
• 5 min @ 50-85% (50-85w)
• 5 min @ 92% (92w)
• 3 min @ 50% (50w)
• 8X
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 8X
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
• 5 min @ 70-45% (70-45w)