Anaerobic

Werner W' + AC - Workout - extended

  • Cycling
  • 1h 8mTime
  • 111Stress
  • 0.99Intensity
  • 503Popularity

About this workout

This gnarly workout cranks up the intensity with 15 hard-hitting 90-second intervals at 130% FTP, perfect for building that explosive kick to close gaps or unleash a savage sprint. Ideal for race prep or when you need to boost your lactate tolerance, it’s a brutal staple for those looking to elevate their anaerobic power.

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Workout structure

  • Warm-Up 5 min @ 25-75% (25-75w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 80% (80w) 115 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 110% (110w) 95 rpm
  • Active 5 min @ 65% (65w)
  • 8X
    • Active 1:30 min @ 130% (130w)
    • Active 1 min @ 50% (50w)
  • Active 10 min @ 60% (60w)
  • 4X
    • Active 1:30 min @ 130% (130w)
    • Active 1 min @ 50% (50w)
  • Cooldown 1:30 min @ 130% (130w)
  • 3X
    • 1 min @ 50% (50w)
    • 1:30 min @ 130% (130w)
  • 1 min @ 50% (50w)
  • 5 min @ 75-25% (75-25w)