10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP
1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP
2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 45m

Stress points: 53

Zone distribution

Z1: 20m

Z2: 16m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: 5m

44%
36%
4%
4%
1%
10%

Anaerobic intervals improve the body's ability to produce energy without oxygen, which is critical for high-intensity efforts such as sprinting. By training the body to produce energy anaerobically, cyclists can improve their power output and overall speed.

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