AC-W7 (All AC Intervals, Ride 2)

• Cycling
• 1h 24mTime
• 143Stress
• 1.01Intensity
• 1,070Popularity

About this workout

This workout features intense 2-minute efforts at 135% FTP, perfect for building that raw sprinting power and lactate tolerance needed for race kicks and breakaways. It's a classic anaerobic session that fits well into your training for those gnarly group ride sprints or tough finishes.

Workout structure

• 20 min @ 65% (65w)
• 6X
  • 2 min @ 135% (135w)
  • Rest 1 min @ 50% (50w)
• 5 min @ 65% (65w)
• 6X
  • 1 min @ 150% (150w)
  • Rest 1 min @ 50% (50w)
• 5 min @ 65% (65w)
• 6X
  • 30 sec @ 180% (180w)
  • Rest 1 min @ 50% (50w)
• 15 min @ 65% (65w)