Anaerobic

V02max"

  • Cycling
  • 1h 26mTime
  • 115Stress
  • 0.89Intensity
  • 62Popularity

About this workout

This brutal anaerobic workout features intense 40-second efforts at 142% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for developing the kick needed to close gaps during a race or to power through tough group ride finishes, your legs will feel the burn.

algprob

Workout structure

  • Warm-Up 4 min @ 50% (50w)
  • Active 3 min @ 50-75% (50-75w)
  • Rest 1:30 min @ 85% (85w)
  • Active 1 min @ 100% (100w)
  • Rest 1 min @ 50% (50w)
  • Active 1:30 min @ 110% (110w)
  • Rest 3 min @ 50% (50w)
  • Active 40 sec @ 142% (142w)
  • Rest 35 sec @ 50% (50w)
  • Active 40 sec @ 129% (129w)
  • Rest 35 sec @ 50% (50w)
  • Active 40 sec @ 124% (124w)
  • Rest 20 sec @ 50% (50w)
  • Active 40 sec @ 119% (119w)
  • Rest 20 sec @ 50% (50w)
  • Active 40 sec @ 114% (114w)
  • Active 20 sec @ 50% (50w)
  • Active 40 sec @ 109% (109w)
  • Rest 3 min @ 50% (50w)
  • Active 40 sec @ 142% (142w)
  • Rest 35 sec @ 50% (50w)
  • Active 40 sec @ 129% (129w)
  • Rest 35 sec @ 50% (50w)
  • Active 40 sec @ 124% (124w)
  • Rest 20 sec @ 50% (50w)
  • Active 40 sec @ 119% (119w)
  • Rest 20 sec @ 50% (50w)
  • Active 40 sec @ 114% (114w)
  • Active 20 sec @ 50% (50w)
  • Rest 40 sec @ 109% (109w)
  • Active 3 min @ 50% (50w)
  • Rest 10 sec @ 142% (142w)
  • Active 10 sec @ 200% (200w)
  • Rest 5 min @ 50% (50w)
  • Active 40 sec @ 142% (142w)
  • Rest 35 sec @ 50% (50w)
  • Active 40 sec @ 129% (129w)
  • Rest 35 sec @ 50% (50w)
  • Cooldown 40 sec @ 124% (124w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 119% (119w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 114% (114w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 109% (109w)
  • 3 min @ 50% (50w)
  • 40 sec @ 142% (142w)
  • 35 sec @ 50% (50w)
  • 40 sec @ 129% (129w)
  • 35 sec @ 50% (50w)
  • 40 sec @ 124% (124w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 119% (119w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 114% (114w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 109% (109w)
  • 3 min @ 50% (50w)
  • 10 sec @ 137% (137w)
  • 10 sec @ 200% (200w)
  • 5 min @ 50% (50w)
  • 40 sec @ 142% (142w)
  • 35 sec @ 50% (50w)
  • 40 sec @ 129% (129w)
  • 35 sec @ 50% (50w)
  • 40 sec @ 124% (124w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 119% (119w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 114% (114w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 109% (109w)
  • 3 min @ 50% (50w)
  • 40 sec @ 142% (142w)
  • 35 sec @ 50% (50w)
  • 40 sec @ 129% (129w)
  • 35 sec @ 50% (50w)
  • 40 sec @ 124% (124w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 119% (119w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 114% (114w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 109% (109w)
  • 3 min @ 50% (50w)
  • 10 sec @ 137% (137w)
  • 10 sec @ 200% (200w)
  • 5 min @ 50% (50w)