Anaerobic

WOW 8min Ana(L)erobic 30/30's

  • Cycling
  • 1h 4mTime
  • 60Stress
  • 0.75Intensity
  • 175Popularity

About this workout

This workout features a gnarly main set of 30/30s designed to build your kick for closing gaps and enhances your raw sprinting power. Perfect for those looking to sharpen their anaerobic capacity for race-day tactics or explosive group ride efforts, this session will have you feeling the burn while developing your lactate tolerance.

ziociano

Workout structure

  • Active 5 min @ 50% (50w) 85 rpm
  • 2X
    • Active 10 sec @ 175% (175w)
    • Rest 50 sec @ 50% (50w)
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 1 min @ 109% (109w)
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 5 min @ 90% (90w) 85 rpm
  • Active 3 min @ 50% (50w)
  • 9X
    • Active 30 sec @ 108% (108w) 95 rpm
    • Rest 30 sec @ 50% (50w) 75 rpm
  • Active 4 min @ 50% (50w)
  • 9X
    • Active 30 sec @ 109% (109w) 95 rpm
    • Rest 30 sec @ 50% (50w) 75 rpm
  • Active 4 min @ 50% (50w)
  • Active 8 min @ 85% (85w) 90 rpm
  • Active 5 min @ 50% (50w)
  • Cooldown 5 min @ 53-25% (53-25w)