AC-W8 (Anaerobic Capacity Intervals)

• Cycling
• 1h 20mTime
• 115Stress
• 0.93Intensity
• 235Popularity

About this workout

AC-W8 features gnarly 6 × 2-minute efforts at 135% FTP, perfect for developing the kick you need to close gaps during fierce group rides or race kicks. This workout builds your raw sprinting power and lactate tolerance, making it a staple for those seeking to boost their anaerobic capacity with techniques like Billat intervals.

Workout structure

• 9 min @ 65% (65w)
• 3X
  • 1 min @ 83% (83w)
  • Rest 1 min @ 50% (50w)
• 6X
  • 2 min @ 135% (135w)
  • Rest 4 min @ 65% (65w)
• 10 min @ 50% (50w)
• 3X
  • 1 min @ 150% (150w)
  • Rest 2 min @ 65% (65w)
• 10 min @ 50% (50w)