anaerobic

Winter W2-3

  • Cycling
  • 55mTime
  • 66Stress
  • 0.88Intensity
  • 20Popularity

About this workout

This intense workout features 14 hard-hitting 20-second efforts at 150% FTP, perfect for building the explosive kick needed to close gaps and power through race kicks. Designed to improve your anaerobic capacity, it's an ideal complement to your repertoire alongside other interval protocols like 3 x 30s or 5 x 8/3.

Myerman

Workout structure

  • 15 min @ 73% (73w)
  • 10X
    • 20 sec @ 150% (150w)
    • 1 min @ 73% (73w)
  • 2X
    • 5 min @ 73% (73w)
  • 4X
    • 20 sec @ 150% (150w)
    • 1:30 min @ 73% (73w)
  • 10 min @ 53% (53w)