VO2Max

TT Tune-Up W4D5 - 30/30 Anaerobic #4

  • Cycling
  • 1h 7mTime
  • 73Stress
  • 0.81Intensity
  • 158Popularity

About this workout

This workout features intense 30/30 intervals designed to push your anaerobic capacity, perfect for boosting your sprinting power and lactate tolerance. Ideal for sharpening your performance before a time trial or group ride, this session will build the top-end punch needed for those critical race moments.

MostafaMossaad

Workout structure

  • 3 min @ 50% (50w)
  • 1 min @ 50% (50w)
  • 2 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 3 min @ 50-85% (50-85w)
  • 2 min @ 92% (92w)
  • 3 min @ 50% (50w)
  • 20X
    • 30 sec @ 115% (115w)
    • Rest 30 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 20X
    • 30 sec @ 115% (115w)
    • Rest 30 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 5 min @ 70-45% (70-45w)