Anaerobic

Volcano Climb Forward (1)

  • Cycling
  • 1h 14mTime
  • 109Stress
  • 0.94Intensity
  • 60Popularity

About this workout

This workout features punishing 30-second efforts at 110% FTP, perfect for building the kick to close gaps and ramping up your raw sprinting power. Ideal for race day scenarios or when you're gearing up for gnarly climbs, it’s a classic choice for pushing your anaerobic capacity without overcooking your legs.

Sibs

Workout structure

  • Warm-Up 7 min @ 35-55% (35-55w)
  • 2X
    • Active 30 sec @ 110% (110w) 110 rpm
    • Rest 30 sec @ 55% (55w) 85 rpm
  • Active 1 min @ 55% (55w)
  • Active 20 sec @ 150% (150w)
  • Active 10 sec @ 130% (130w)
  • Active 20 sec @ 55% (55w)
  • Active 4 min @ 85% (85w)
  • Active 30 sec @ 120% (120w)
  • Active 3 min @ 85% (85w)
  • Active 3 min @ 95% (95w) 75 rpm
  • Active 30 sec @ 55% (55w)
  • Active 2 min @ 85% (85w)
  • Active 3 min @ 115% (115w)
  • Active 1 min @ 100% (100w)
  • Active 4 min @ 115% (115w)
  • Active 30 sec @ 150% (150w)
  • Active 4 min @ 65% (65w)
  • Active 8 min @ 85% (85w)
  • Active 30 sec @ 120% (120w)
  • Active 3 min @ 85% (85w)
  • Active 3 min @ 95% (95w) 75 rpm
  • Active 30 sec @ 55% (55w)
  • Active 2 min @ 85% (85w)
  • Active 3 min @ 115% (115w)
  • Active 1 min @ 100% (100w)
  • Active 4 min @ 115% (115w)
  • Active 30 sec @ 150% (150w)
  • Active 4 min @ 65% (65w)
  • Active 3 min @ 85% (85w)
  • Active 20 sec @ 200% (200w)
  • Cooldown 5 min @ 55-35% (55-35w)