Classic Anaerobic Capacity Intervals

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 30Popularity

About this workout

This workout features classic anaerobic capacity intervals with intense 30-second efforts at 233% FTP, perfect for boosting your sprinting power and lactate tolerance—ideal for closing gaps in a group ride or making a fierce breakaway. Incorporating Billat intervals, it’s a gnarly session that will pay off when you need that top-end punch in races.

Workout structure

• 5 min @ 23% (23w)
• 10 min @ 38% (38w)
• 3X
  • 2 min @ 70% (70w)
  • 2 min @ 23% (23w)
• 3 min @ 23% (23w)
• 4X
  • 1 min @ 81% (81w)
  • 2:30 min @ 23% (23w)
• 3 min @ 23% (23w)
• 5X
  • 30 sec @ 233% (233w)
  • 2:30 min @ 23% (23w)
• 23 min @ 41% (41w)
• 5 min @ 23% (23w)