Workout Library
elite Z6-Z7 45 min TSS ~70
Anaerobic 10x30s
Maximum anaerobic power. 10×30s at 175-200% FTP with 90s recovery.
Training goal
Peak anaerobic power development. Ten 30-second max efforts at 175-200% FTP with 90s recovery. Targets glycolytic capacity, sprint endurance, and pain tolerance.
Intervals
22 blocks · 45m 00s| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 15m 00s | 125→200 W | Z1 |
| 2 | Main Set (1/10) > Sprint | 0m 30s | 475 W | Z7 |
| 3 | Main Set (1/10) > Recovery | 1m 30s | 113 W | Z1 |
| 4 | Main Set (2/10) > Sprint | 0m 30s | 475 W | Z7 |
| 5 | Main Set (2/10) > Recovery | 1m 30s | 113 W | Z1 |
| 6 | Main Set (3/10) > Sprint | 0m 30s | 475 W | Z7 |
| 7 | Main Set (3/10) > Recovery | 1m 30s | 113 W | Z1 |
| 8 | Main Set (4/10) > Sprint | 0m 30s | 475 W | Z7 |
| 9 | Main Set (4/10) > Recovery | 1m 30s | 113 W | Z1 |
| 10 | Main Set (5/10) > Sprint | 0m 30s | 475 W | Z7 |
| 11 | Main Set (5/10) > Recovery | 1m 30s | 113 W | Z1 |
| 12 | Main Set (6/10) > Sprint | 0m 30s | 475 W | Z7 |
| 13 | Main Set (6/10) > Recovery | 1m 30s | 113 W | Z1 |
| 14 | Main Set (7/10) > Sprint | 0m 30s | 475 W | Z7 |
| 15 | Main Set (7/10) > Recovery | 1m 30s | 113 W | Z1 |
| 16 | Main Set (8/10) > Sprint | 0m 30s | 475 W | Z7 |
| 17 | Main Set (8/10) > Recovery | 1m 30s | 113 W | Z1 |
| 18 | Main Set (9/10) > Sprint | 0m 30s | 475 W | Z7 |
| 19 | Main Set (9/10) > Recovery | 1m 30s | 113 W | Z1 |
| 20 | Main Set (10/10) > Sprint | 0m 30s | 475 W | Z7 |
| 21 | Main Set (10/10) > Recovery | 1m 30s | 113 W | Z1 |
| 22 | Cooldown | 10m 00s | 188→100 W | Z2 |
Zone distribution
Z1 30mZ2 10mZ7 5m
Training considerations
- Frequency: 1x per week, 72h between anaerobic sessions
- Best for: advanced → elite
- Target FTP%: Z6-Z7 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.