Anaerobic

Anaerobic Capacity+Sweat Spot

  • Cycling
  • 1h 9mTime
  • 97Stress
  • 0.92Intensity
  • 85Popularity

About this workout

This workout mixes intense anaerobic efforts with sweet spot intervals, perfect for boosting your kick to close gaps during races or group rides. It's an effective way to build raw sprinting power and lactate tolerance while developing sustainable FTP work without overcooking.

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Workout structure

  • 10 min @ 50% (50w) 80-100 rpm
  • 4X
    • 10 sec @ 200% (200w) 150 rpm
    • Rest 50 sec @ 50% (50w) 80-90 rpm
  • 3 min @ 60-75% (60-75w) 100 rpm
  • 2 min @ 50% (50w) 80-90 rpm
  • 5 min @ 90-104% (90-104w) 110 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 2 min @ 150% (150w) 85-110 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 2 min @ 143% (143w) 85-110 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 2 min @ 136% (136w) 85-110 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 2 min @ 129% (129w) 85-110 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 2 min @ 122% (122w) 85-110 rpm
  • 5 min @ 50% (50w) 80-90 rpm
  • 10 min @ 94-88% (94-88w) 100 rpm
  • 5 min @ 75-45% (75-45w) 80-50 rpm