anaerobic

Year Of Da Boomerang

  • Cycling
  • 1h 9mTime
  • 122Stress
  • 1.03Intensity
  • 890Popularity

About this workout

This brutal anaerobic workout, featuring 6 × 30 seconds at 150% FTP, is designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for race day scenarios where you need that top-end punch to respond to attacks or launch your own breakaway.

Pascal Pensa

Workout structure

  • 1 min @ 38% (38w)
  • 1 min @ 44% (44w)
  • 1 min @ 50% (50w)
  • 1 min @ 56% (56w)
  • 1 min @ 63% (63w)
  • 1 min @ 69% (69w)
  • 1 min @ 106% (106w)
  • 2 min @ 63% (63w)
  • 1 min @ 113% (113w)
  • 2 min @ 56% (56w)
  • 1 min @ 119% (119w)
  • 2 min @ 50% (50w)
  • 3X
    • 1 min @ 128% (128w)
    • 1 min @ 50% (50w)
    • 1 min @ 134% (134w)
    • 1 min @ 50% (50w)
  • 1 min @ 128% (128w)
  • 3 min @ 50% (50w)
  • 6X
    • 30 sec @ 144% (144w)
    • 30 sec @ 50% (50w)
    • 30 sec @ 150% (150w)
    • 30 sec @ 50% (50w)
  • 30 sec @ 144% (144w)
  • 3:30 min @ 50% (50w)
  • 2 min @ 113% (113w)
  • 2 min @ 50% (50w)
  • 2 min @ 119% (119w)
  • 2 min @ 50% (50w)
  • 2 min @ 125% (125w)
  • 2 min @ 50% (50w)
  • 2 min @ 119% (119w)
  • 2 min @ 50% (50w)
  • 2 min @ 113% (113w)
  • 2 min @ 50% (50w)
  • 2 min @ 44% (44w)