Anaerobic

VO2-150.180%-4x8mn.15s-90-119

  • Cycling
  • 1h 30mTime
  • 120Stress
  • 0.89Intensity
  • 25Popularity

About this workout

This savage anaerobic workout features 16 hard-hitting efforts at 180% FTP, designed to build your kick and raw sprinting power for those critical moments in a race. Incorporate these intervals to boost your VO2 max and improve your lactate tolerance, ensuring you're ready to close gaps or unleash a powerful finish.

Jeromelj

Workout structure

  • Active 2 min @ 50% (50w)
  • Active 2 min @ 70% (70w)
  • Active 2 min @ 95% (95w)
  • Active 1 min @ 40% (40w)
  • Active 12 sec @ 130% (130w)
  • Active 24 sec @ 40% (40w)
  • Active 12 sec @ 140% (140w)
  • Active 24 sec @ 40% (40w)
  • Active 12 sec @ 150% (150w)
  • Active 3:36 min @ 40% (40w)
  • 16X
    • Active 15 sec @ 150% (150w)
    • Rest 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 16X
    • Active 15 sec @ 160% (160w)
    • Rest 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 16X
    • Active 15 sec @ 170% (170w)
    • Rest 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 16X
    • Active 15 sec @ 180% (180w)
    • Rest 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 16X
    • Active 15 sec @ 160% (160w)
    • Rest 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 16X
    • Active 15 sec @ 170% (170w)
    • Rest 15 sec @ 40% (40w)
  • Cooldown 4:15 min @ 40-30% (40-30w)