Anaerobic Starter, 6 x 30 s
Six 30-second efforts at 125 to 145% of FTP with 4 minutes easy, a first anaerobic session with long and generous recoveries.
- Duration
- 50 min
- Effort
- 31
- Level
- Beginner
- 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 → 70% FTP54 → 73% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic Hard, seated, smooth | 30 s | 125-145% FTP90-100% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session introduces efforts above VO2max in a gentle way. Six efforts of 30 seconds at 125 to 145% of FTP are each followed by 4 minutes of easy spinning, so you start every effort with fresh legs.
The goal is to learn how a hard 30 seconds feels and how to pace it. Start firmly, settle into the target within a few seconds and hold it to the end. The legs will burn a little near the end, which is normal and fades during the recovery.
Use it in the base or early build phase if you are new to structured training or come back after a break. Once a week is enough. When the six efforts feel controlled, add two more or cut the recovery to 3 minutes. Riders without a power meter can ride the efforts at about 9 out of 10 on a scale of perceived effort.
Tips
- Stay seated and keep a cadence of 90 to 100 rpm.
- Try a fixed gear in resistance mode, which often suits short efforts better than ERG mode.
- Do the full warm-up, because short hard efforts need warm legs.
Good forGeneral fitnessIndoor
Season phaseBaseBuild