Anaerobic Intensive 30sec #1

• 05:00 @ 45% FTP - 75% FTP
• 01:00 @ 55%
• 01:00 @ 80%
• 01:00 @ 55%
• 01:00 @ 95%
• 01:00 @ 55%
• 01:00 @ 110%
• 03:00 @ 50%
• 5x

  00:30 @ 200%,
  07:00 @ 65%
• 05:00 @ 50%

Enter FTP

Today we step up the effort, but only briefly. By completing 5 x 30-second high-intensity efforts, we will be tapping into our anaerobic reserves while recruiting a large number of fast-twitch fibres.

With plenty of recovery between efforts, you should be hitting each interval wholly recovered.