Anaerobic

VO2max 6x3.5 (30sec. Hard-Start/Fast-Start) - Beginner

  • Cycling
  • 1hTime
  • 83Stress
  • 0.91Intensity
  • 20Popularity

About this workout

This beginner-friendly workout features a main set of 2 × 3 minutes at 110% FTP, designed to push your anaerobic limits while building that critical kick for closing gaps in races. Perfect for honing your raw sprinting power and lactate tolerance, this session will get you ready for those gnarly group ride surges and fast finishes.

MFJ_Atsushi

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 1 min @ 130-110% (130-110w)
  • 1 min @ 50% (50w)
  • 1 min @ 140-120% (140-120w)
  • 1 min @ 50% (50w)
  • 1 min @ 150-130% (150-130w)
  • 5 min @ 60% (60w)
  • 30 sec @ 150-110% (150-110w)
  • 3 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 30 sec @ 145-110% (145-110w)
  • 3 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 30 sec @ 140-110% (140-110w)
  • 3 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 30 sec @ 135-110% (135-110w)
  • 2X
    • 3 min @ 110% (110w)
    • 3 min @ 50% (50w)
    • 30 sec @ 130-110% (130-110w)
  • 3 min @ 110% (110w)
  • 9 min @ 60-50% (60-50w)