Anaerobic Sets, 3 x (3 x 1 min)
Three sets of three 1-minute efforts at 125 to 135% of FTP with 1 minute easy inside a set and 6 minutes between sets.
- Duration
- 1 h 01 min
- Effort
- 52
- Level
- Advanced
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 20 s | 125-140% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 70 s | 55-65% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 1 min, hard | 1 min | 125-135% FTP90-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 1 min | 45-55% FTP75-90% HRmax |
| 4.3 | IntervalAnaerobic 1 min, hard | 1 min | 125-135% FTP90-100% HRmax |
| 4.4 | RecoveryRecovery Easy spin | 1 min | 45-55% FTP75-90% HRmax |
| 4.5 | IntervalAnaerobic Third effort, hold it | 1 min | 125-135% FTP90-100% HRmax |
| 4.6 | RecoveryRecovery Easy spin, next set | 6 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Within each set you ride three efforts of 1 minute at 125 to 135% of FTP with only 1 minute of easy spinning between them. The short recovery means the second and third efforts start with legs that are still full. Six minutes of easy riding between the sets bring you back for the next round.
Nine minutes of work in total, packed into tight sets, train both anaerobic capacity and your ability to repeat hard efforts with little rest. That pattern is common in hilly road races and on circuits with several short climbs per lap.
The session is for experienced riders in the build and peak phases. Expect the third effort in each set to be a struggle. Stay within the range even if that means riding the first effort of each set below your limit. Progress by adding a fourth set.
Tips
- Ride the first effort of each set at the low end of the range.
- Pedal lightly in the 1 minute breaks instead of stopping.
- Drink and reset fully in the 6 minute breaks.
Good forRoad raceMountain bike
Season phaseBuildPeak