Anaerobic

Workout_30-09-2020

  • Cycling
  • 1h 5mTime
  • 71Stress
  • 0.81Intensity
  • 55Popularity

About this workout

This workout features a brutal main set of 2 sets of 12 × 30 sec efforts at 125% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or unleashing your top-end punch during race kicks, this session is a must for developing that anaerobic edge.

Cardone

Workout structure

  • 2 min @ 50% (50w) 80 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 2 min @ 75% (75w) 85 rpm
  • 4X
    • 1 min @ 85% (85w) 90-80 rpm
    • Rest 1 min @ 60% (60w)
  • 2 min @ 60% (60w) 80 rpm
  • 12X
    • 30 sec @ 125% (125w) 95-80 rpm
    • Rest 30 sec @ 55% (55w)
  • Rest 5 min @ 55% (55w) 80 rpm
  • 12X
    • 30 sec @ 125% (125w) 95-80 rpm
    • Rest 30 sec @ 55% (55w)
  • 2X
    • 8 min @ 65% (65w) 85-80 rpm
    • Rest 2 min @ 45% (45w)