Anaerobic

VO2-121.125%-3.5x90s-60-89

Cycling
1hTime
89Stress
0.94Intensity
15Popularity

About this workout

This workout features a demanding main set of 9 intervals at 123% FTP, perfect for building the kick needed to close gaps and improve raw sprinting power. Ideal for sharpening your top-end punch during race kicks and breakaways, it's a must-have for any cyclist looking to enhance their anaerobic capacity.

Jeromelj

Workout structure

Active 3 min @ 50% (50w)
Active 3 min @ 70% (70w)
Active 30 sec @ 120% (120w)
Active 1 min @ 40% (40w)
Active 30 sec @ 125% (125w)
Active 4:30 min @ 40% (40w)
Active 1:30 min @ 121% (121w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 122% (122w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 123% (123w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 124% (124w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 125% (125w)
Active 5 min @ 40% (40w)
Active 1:30 min @ 121% (121w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 122% (122w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 123% (123w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 124% (124w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 125% (125w)
Active 5 min @ 40% (40w)
Active 1:30 min @ 121% (121w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 122% (122w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 123% (123w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 124% (124w)
Active 1 min @ 40% (40w)
Active 1:30 min @ 125% (125w)
Cooldown 3 min @ 40-30% (40-30w)