AC-W4 (Anaerobic Capacity with FTP and Sweet Spot)

• Cycling
• 1h 25mTime
• 123Stress
• 0.93Intensity
• 216Popularity

About this workout

This gnarly workout focuses on building your anaerobic capacity with 6 × 2-minute efforts at 138% FTP, perfect for sharpening your sprinting power and lactate tolerance. Ideal for closing gaps in group rides or delivering that top-end punch in key race moments, it's a classic addition to any serious cyclist's training plan.

Workout structure

• 15 min @ 65% (65w)
• 5 min @ 98% (98w)
• 5 min @ 65% (65w)
• 6X
  • 2 min @ 138% (138w)
  • Rest 3 min @ 50% (50w)
• 20 min @ 91% (91w)
• 10 min @ 65% (65w)