Anaerobic

WO 131

  • Cycling
  • 50mTime
  • 55Stress
  • 0.81Intensity
  • 20Popularity

About this workout

This brutal workout packs 37 short, intense sprints at 150% FTP, building your kick to close gaps and enhancing your raw sprinting power. Perfect for honing your top-end punch for race day or giving you that edge in a hard group ride.

jamrl

Workout structure

  • Active 3 min @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 90% (90w)
  • Active 1 min @ 40% (40w)
  • Active 10 sec @ 130% (130w)
  • Active 30 sec @ 40% (40w)
  • Active 10 sec @ 140% (140w)
  • Active 30 sec @ 40% (40w)
  • Active 10 sec @ 150% (150w)
  • Active 3 min @ 40% (40w)
  • 4X
    • Active 15 sec @ 130% (130w)
    • Active 15 sec @ 40% (40w)
  • 4X
    • Active 15 sec @ 140% (140w)
    • Active 15 sec @ 40% (40w)
  • 4X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 3 min @ 40% (40w)
  • 11X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 3 min @ 40% (40w)
  • 11X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 3 min @ 40% (40w)
  • 11X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 5 min @ 40-30% (40-30w)