Anaerobic

W4THU: 3/3/2min VO2max

  • Cycling
  • 49mTime
  • 59Stress
  • 0.85Intensity
  • 90Popularity

About this workout

This workout features short, intense efforts of 3 x 20 seconds at 125% FTP, designed to build your anaerobic capacity and explosive power for those critical moments in a race or group ride. Perfect for developing the kick you need to close gaps or make a decisive breakaway, it’s a must-have for any serious cyclist looking to boost their top-end punch.

Sergibart

Workout structure

  • Warm-Up 3 min @ 45-55% (45-55w) 90 rpm
  • Active 20 sec @ 125% (125w) 100 rpm
  • Active 3 min @ 56-65% (56-65w) 90 rpm
  • Active 20 sec @ 125% (125w) 100 rpm
  • Active 3 min @ 66-75% (66-75w) 90 rpm
  • Active 20 sec @ 125% (125w) 100 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 3 min @ 101% (101w)
  • Rest 3 min @ 35% (35w)
  • Active 3 min @ 111% (111w)
  • Rest 3 min @ 35% (35w)
  • Active 2 min @ 121% (121w)
  • Active 5 min @ 35% (35w)
  • Active 3 min @ 101% (101w)
  • Rest 3 min @ 35% (35w)
  • Active 3 min @ 111% (111w)
  • Rest 3 min @ 35% (35w)
  • Active 2 min @ 121% (121w)
  • Cooldown 3 min @ 50-30% (50-30w) 90 rpm