Descending Anaerobic Sets, 2 x (90-60-30 s)
Two sets of 90, 60 and 30 second efforts with rising power, anaerobic work that gets shorter and harder within each set.
- Duration
- 53 min
- Effort
- 42
- 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 | 15 s | 130-150% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 45 s | 55-65% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 90 s, even | 90 s | 120-128% FTP90-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax |
| 4.3 | IntervalAnaerobic 60 s, harder | 1 min | 130-140% FTP90-100% HRmax |
| 4.4 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax |
| 4.5 | IntervalAnaerobic 30 s, strong finish | 30 s | 150-170% FTP90-100% HRmax |
| 4.6 | RecoveryRecovery Easy spin, recover | 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
Each set contains three efforts. You start with 90 seconds at 120 to 128% of FTP, then 60 seconds at 130 to 140%, then 30 seconds at 150 to 170%. Two minutes of easy spinning follow each effort, and 6 minutes of easy riding separate the two sets.
The opening effort fills the legs, and the shorter efforts that follow ask for more power on tired muscles. That is close to the end of a race, where the final attacks are short but come on legs that have already worked hard. Six efforts in total add up to 6 minutes of work at high power.
The session suits experienced riders in the build and peak phases, in particular criterium and road racers. Pace the 90 second effort with care. If you cannot reach the 30 second target in the second set, ride it as hard as you can hold evenly.
Tips
- Ride the 90 second effort evenly, with no surge at the start.
- Stand for the first few seconds of the 30 second effort if it helps you reach the power.
- Keep the cadence above 90 rpm in all efforts.
Good forCriteriumRoad race
Season phaseBuildPeak