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Anaerobic
Anaerobic 12×30s
Twelve 30-second efforts at 160 % with 2½-minute recoveries.
- Duration
- 55 min
- TSS
- 82
- IF
- 0.94
- Difficulty
- Hard
- Steps
- 28
Power profile
FTP 100%
175%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 0:30 | 160% |
| 5 | Recovery | 10:30 | 2:30 | 50% |
| 6 | Work | 13:00 | 0:30 | 160% |
| 7 | Recovery | 13:30 | 2:30 | 50% |
| 8 | Work | 16:00 | 0:30 | 160% |
| 9 | Recovery | 16:30 | 2:30 | 50% |
| 10 | Work | 19:00 | 0:30 | 160% |
| 11 | Recovery | 19:30 | 2:30 | 50% |
| 12 | Work | 22:00 | 0:30 | 160% |
| 13 | Recovery | 22:30 | 2:30 | 50% |
| 14 | Work | 25:00 | 0:30 | 160% |
| 15 | Recovery | 25:30 | 2:30 | 50% |
| 16 | Work | 28:00 | 0:30 | 160% |
| 17 | Recovery | 28:30 | 2:30 | 50% |
| 18 | Work | 31:00 | 0:30 | 160% |
| 19 | Recovery | 31:30 | 2:30 | 50% |
| 20 | Work | 34:00 | 0:30 | 160% |
| 21 | Recovery | 34:30 | 2:30 | 50% |
| 22 | Work | 37:00 | 0:30 | 160% |
| 23 | Recovery | 37:30 | 2:30 | 50% |
| 24 | Work | 40:00 | 0:30 | 160% |
| 25 | Recovery | 40:30 | 2:30 | 50% |
| 26 | Work | 43:00 | 0:30 | 160% |
| 27 | Recovery | 43:30 | 2:30 | 50% |
| 28 | Cool-down | 46:00 | 9:00 | 60 → 40% |