AC-W6 (All AC Intervals, Ride 1)
There are fewer Level 6 intervals in this workout. There is no need to overdo it, but the intensity should be good. After warming up, do three 2-minute intervals at Anaerobic Capacity with 1-minute rests between intervals. Then ride easy for 5 minutes. Begin three 1-minute intervals, pushing harder still, again resting for 1 minute between intervals. Ride at an easy pace for 5 minutes. Finally, do three 30-second intervals, riding all-out, with 1-minute rest intervals. Cool down.
Power:
Warm-up: 1x(15m END @ 65%)
Main set: 3x(2m AC @ 135% + 1m AR @ 50%)
Recovery: 1x(5m END @ 65%)
Main set: 3x(1m BURST @ 150% + 1m AR @ 50%)
Recovery: 1x(5m END @ 65%)
Main set: 3x(30s SPRINT @ 180% + 1m AR @ 50%) -> All-out!
Cooldown: 1x(15m END @ 65%)
- Author: WalterEik
- Sport: bike
- Duration: 60 min
- Dominant zone: Anaerobic
- Intensity: 0.94
- Created: 2020-03-18T10:53:44.943Z
- Updated: 2026-04-22T10:42:35.503Z
Structure
- 15 min @ 65% (65w)
- 3X
- 2 min @ 135% (135w)
- Rest 1 min @ 50% (50w)
- 5 min @ 65% (65w)
- 3X
- 1 min @ 150% (150w)
- Rest 1 min @ 50% (50w)
- 5 min @ 65% (65w)
- 3X
- 30 sec @ 180% (180w)
- Rest 1 min @ 50% (50w)
- 15 min @ 65% (65w)