Anaerobic

Z2 with bursts Matt Hayman add

Cycling
1h 15mTime
96Stress
0.88Intensity
40Popularity

About this workout

This Z2 workout with bursts features repeated 30-second efforts at 88% FTP, perfect for developing the kick needed to close gaps or respond to race attacks. It's a solid choice for those looking to enhance their anaerobic capacity while enjoying the benefits of traditional Z2 training.

DJByrne

Workout structure

2X
- 30 sec @ 25% (25w)
2X
- 30 sec @ 35% (35w)
2X
- 30 sec @ 45% (45w)
3X
- 30 sec @ 55% (55w)
3X
- 30 sec @ 65% (65w)
2X
- 30 sec @ 75% (75w)
2X
- 30 sec @ 85% (85w)
2X
- 30 sec @ 95% (95w)
2X
- 30 sec @ 100% (100w)
2X
- 30 sec @ 50% (50w)
30 sec @ 110% (110w)
30 sec @ 50% (50w)
30 sec @ 120% (120w)
30 sec @ 50% (50w)
30 sec @ 130% (130w)
4X
- 30 sec @ 50% (50w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
2X
- 30 sec @ 88% (88w)
10X
- Free-ride 30 sec @ 60% (60w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
2X
- 30 sec @ 88% (88w)
10X
- Free-ride 30 sec @ 60% (60w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
4X
- 30 sec @ 88% (88w)
20 sec @ 130% (130w)
2X
- 30 sec @ 88% (88w)
9X
- Free-ride 30 sec @ 60% (60w)