Anaerobic

Weekend Endurance Series - January 09 2021

  • Cycling
  • 30mTime
  • 29Stress
  • 0.76Intensity
  • 90Popularity

About this workout

This workout features short, intense efforts with a focus on building your anaerobic capacity through 60-second intervals at 80% FTP. Perfect for developing the kick needed to close gaps during group rides or refine your sprinting power for race day.

tnordmeyer

Workout structure

  • Warmup 1 min @ 55% (55w) 80-90 rpm
  • Warmup 1 min @ 65% (65w) 85-95 rpm
  • Warmup 1 min @ 70% (70w) 90-100 rpm
  • Warmup 30 sec @ 70-75% (70-75w) 90-100 rpm
  • Warmup 30 sec @ 75% (75w) 90-100 rpm
  • 30 sec @ 90-85% (90-85w) 95 rpm
  • 15 sec @ 90-95% (90-95w) 85 rpm
  • 30 sec @ 80-85% (80-85w) 100 rpm
  • 15 sec @ 85-90% (85-90w) 85 rpm
  • 30 sec @ 75-80% (75-80w) 105 rpm
  • Rest 1 min @ 50% (50w) 80-90 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 45 sec @ 70-80% (70-80w) 75 rpm
  • 15 sec @ 110% (110w) 95 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 45 sec @ 75-85% (75-85w) 75 rpm
  • 15 sec @ 115% (115w) 95 rpm
  • 1 min @ 80% (80w) 95 rpm
  • 45 sec @ 80-90% (80-90w) 75 rpm
  • 15 sec @ 120% (120w) 95 rpm
  • 1 min @ 85% (85w) 95 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • 1 min @ 75-70% (75-70w) 100 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 1 min @ 80% (80w) 85 rpm
  • 1 min @ 75-80% (75-80w) 95 rpm
  • 1 min @ 85% (85w) 85 rpm
  • 1 min @ 80-85% (80-85w) 92 rpm
  • 1 min @ 90% (90w) 85 rpm
  • 1 min @ 85-90% (85-90w) 90 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 100% (100w) 80 rpm
  • 10 sec @ 150% (150w) 95-120 rpm
  • Rest 1:15 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 55% (55w) 100 rpm
  • Rest 1 min @ 50% (50w) 80-90 rpm
  • Rest 4 sec @ 160% (160w) 80-90 rpm