Anaerobic

WO 138

  • Cycling
  • 53mTime
  • 68Stress
  • 0.87Intensity
  • 51Popularity

About this workout

This gnarly workout features 27 hard-hitting intervals of 30 seconds at 107% FTP, designed to build your sprinting power and lactate tolerance. Perfect for closing gaps in group rides or adding a top-end punch for race day.

jamrl

Workout structure

  • Active 3 min @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 90% (90w)
  • Active 2 min @ 50% (50w)
  • Active 6 sec @ 150% (150w)
  • Active 53 sec @ 50% (50w)
  • Active 6 sec @ 160% (160w)
  • Active 54 sec @ 50% (50w)
  • Active 6 sec @ 200% (200w)
  • Active 54 sec @ 50% (50w)
  • Active 2:54 min @ 50% (50w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 150% (150w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 160% (160w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 170% (170w)
  • Active 30 sec @ 107% (107w)
  • Active 5 sec @ 200% (200w)
  • Active 2:54 min @ 40% (40w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 150% (150w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 160% (160w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 170% (170w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 200% (200w)
  • Active 2:54 min @ 40% (40w)
  • Active 6 sec @ 107% (107w)
  • Active 6 sec @ 150% (150w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 160% (160w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 170% (170w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 200% (200w)
  • Active 2:54 min @ 40% (40w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 150% (150w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 160% (160w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 170% (170w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 200% (200w)
  • Active 2:54 min @ 40% (40w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 150% (150w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 160% (160w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 170% (170w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 200% (200w)
  • Active 2:54 min @ 40% (40w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 150% (150w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 160% (160w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 170% (170w)
  • Active 30 sec @ 107% (107w)
  • Active 6 sec @ 200% (200w)
  • Active 2:54 min @ 40% (40w)
  • 30 sec @ 107% (107w)
  • 6 sec @ 150% (150w)
  • 30 sec @ 107% (107w)
  • 6 sec @ 160% (160w)
  • 30 sec @ 107% (107w)
  • 6 sec @ 170% (170w)
  • 30 sec @ 107% (107w)
  • 6 sec @ 200% (200w)
  • 5 min @ 40% (40w)