Anaerobic Intensive 30sec #1

Duration 56:30 TSS 72 IF 0.88

warmup 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%

00:30 @ 200%

07:00 @ 65%

05:00 @ 50%

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.