Anaerobic

AC-W4 AC intervals with FTP and Sweet Spot

  • Cycling
  • 1h 24mTime
  • 113Stress
  • 0.90Intensity
  • 31Popularity

About this workout

This savage workout features six 2-minute intervals at 130% FTP, pushing your anaerobic limits while incorporating sweet spot training for maximum gains. It's perfect for sharpening your kick in group rides or building the raw power needed for explosive race moments.

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Workout structure

  • 4 min @ 65% (65w)
  • 4X
    • 30 sec @ 80% (80w)
    • Rest 30 sec @ 50% (50w)
  • Rest 4 min @ 65% (65w)
  • 5 min @ 100% (100w)
  • Rest 5 min @ 50% (50w)
  • 6X
    • 2 min @ 130% (130w)
    • Rest 3 min @ 50% (50w)
  • 20 min @ 90% (90w)
  • Rest 4 min @ 50% (50w)
  • 4 min @ 65% (65w)
  • 4 min @ 50% (50w)