Anaerobic Intervals 6 x 90 s
Six 90-second efforts at 122 to 132% of FTP with 3.5 minutes easy, anaerobic capacity work between 1 and 2 minute efforts.
- Duration
- 58 min
- Effort
- 49
- Level
- Intermediate
- 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 |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Hard, even pace | 90 s | 122-132% FTP90-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 3:30 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
Ninety seconds sits between the short, punchy 1 minute effort and the longer 2 minute grind. At 122 to 132% of FTP it calls for a high aerobic contribution and a strong anaerobic one, and the last 30 seconds teach you to keep the power on with heavy legs.
Six efforts with 3.5 minutes of easy spinning add up to 9 minutes of work. The effort length matches many short climbs and hard pulls in a breakaway, as well as the opening laps of cyclocross and mountain bike races.
The session suits intermediate riders in the build and peak phases. Ride the first effort at the lower end of the range and keep all six within it. If the last one falls short, accept it and start lower next week. Progress by adding a seventh effort.
Tips
- Split each effort into three parts of 30 seconds and focus on one at a time.
- Stay seated and keep the upper body still.
- Drink in the first minute of each recovery.
Good forRoad raceMountain bikeCriterium
Season phaseBuildPeak