14Aug25 - Anaerobic Capacity Work

• Cycling
• 41mTime
• 62Stress
• 0.95Intensity
• 15Popularity

About this workout

This brutal anaerobic capacity workout features 21 intervals of 20 seconds at a savage 159.2% FTP, perfect for building the top-end punch needed to close gaps and sprint past competitors. Ideal for sharpening your kick during group rides or racing, this session will push your limits and enhance your lactate tolerance.

Workout structure

• 5 min @ 57-76% (57-76w) 85 rpm Erg
• 5X
  • 30 sec @ 102% (102w) 100 rpm Erg
  • 30 sec @ 57% (57w) 85 rpm Erg
• 2 min @ 64% (64w) 85 rpm Erg
• 1 min @ 89% (89w) 80 rpm Erg
• 1 min @ 57% (57w) 85 rpm Erg
• 1 min @ 96% (96w) 80 rpm Erg
• 1 min @ 57% (57w) 85 rpm Erg
• 1 min @ 102% (102w) 100 rpm Erg
• 2 min @ 57% (57w) 85 rpm Erg
• 8X
  • 20 sec @ 159% (159w) 100 rpm 5% Slope
  • 10 sec @ 51% (51w) 85 rpm Erg
• 1:30 min @ 96% (96w) 85 rpm Erg
• 2 min @ 57% (57w) 85 rpm Erg
• 7X
  • 20 sec @ 159% (159w) 100 rpm 5% Slope
  • 10 sec @ 51% (51w) 85 rpm Erg
• 1:30 min @ 96% (96w) 85 rpm Erg
• 2 min @ 57% (57w) 85 rpm Erg
• 6X
  • 20 sec @ 159% (159w) 100 rpm 5% Slope
  • 10 sec @ 51% (51w) 85 rpm Erg
• 1:30 min @ 96% (96w) 85 rpm Erg
• 3 min @ 57-51% (57-51w) 85 rpm Erg