Anaerobic

AC-W8

  • Cycling
  • 1h 20mTime
  • 110Stress
  • 0.91Intensity
  • 85Popularity

About this workout

The AC-W8 workout features gnarly bursts of 2-minute efforts at 130% FTP, perfect for building the top-end punch needed to close gaps or launch a decisive breakaway. This session is essential for developing your anaerobic capacity and raw sprinting power, making it a staple for competitive cyclists.

Tobi

Workout structure

  • Warm-Up 9 min @ 66% (66w)
  • 3X
    • 100u/min 1 min @ 66% (66w) 100 rpm
    • Rest 1 min @ 66% (66w)
  • 6X
    • Interval 2 min @ 130% (130w)
    • Rest 4 min @ 66% (66w)
  • Recovery 10 min @ 50% (50w)
  • 3X
    • Interval 1 min @ 150% (150w)
    • Rest 2 min @ 66% (66w)
  • Cooldown 10 min @ 50% (50w)