ZA 2020 - 8. Anaerobic Depletion

• Cycling
• 59mTime
• 52Stress
• 0.73Intensity
• 50Popularity

About this workout

This workout features a brutal main set of 2×30 seconds at 95% FTP, perfect for building your kick to close gaps and enhancing your raw sprinting power. Ideal for sharpening your anaerobic capacity before race day or pushing through those savage finish line sprints.

Workout structure

• Warm-Up 10 min @ 40-70% (40-70w) 105 rpm
• Active 2 min @ 55% (55w) 90 rpm
• Active 3 min @ 80-100% (80-100w) 110 rpm
• Active 3 min @ 55% (55w) 90 rpm
• 2X
  • 30 sec @ 95% (95w)
  • 2 min @ 55% (55w) 90 rpm
• Free-ride 30 sec @ 60% (60w)
• Active 5 min @ 50% (50w) 90 rpm
• Free-ride 30 sec @ 60% (60w)
• Active 5 min @ 50% (50w) 90 rpm
• Free-ride 30 sec @ 60% (60w)
• Active 5 min @ 50% (50w) 90 rpm
• Free-ride 30 sec @ 60% (60w)
• Active 5 min @ 50% (50w) 90 rpm
• Active 20 sec @ 120% (120w)
• Active 20 sec @ 140% (140w)
• Active 20 sec @ 160% (160w)
• Active 3 min @ 50% (50w) 90 rpm
• Active 20 sec @ 120% (120w)
• Active 20 sec @ 140% (140w)
• Active 20 sec @ 160% (160w)
• Active 3 min @ 50% (50w) 90 rpm
• Active 20 sec @ 120% (120w)
• Active 20 sec @ 140% (140w)
• Active 20 sec @ 160% (160w)
• Cooldown 5 min @ 65-45% (65-45w) 105 rpm