anaerobic

anacap L1

  • Cycling
  • 43mTime
  • 90Stress
  • 1.12Intensity
  • 55Popularity

About this workout

This gnarly anaerobic workout features sets of all-out 30-second efforts at 200% FTP, priming you for closing gaps and delivering that crucial kick in race scenarios. Perfect for developing raw sprinting power and lactate tolerance, this session is a great addition to your training arsenal when you're looking to boost your top-end punch.

mjgb

Workout structure

  • 3 min @ 30-50% (30-50w)
  • 3 min @ 50-70% (50-70w)
  • 2 min @ 70-90% (70-90w)
  • 1 min @ 100% (100w)
  • 2 min @ 30% (30w)
  • 2X
    • 6 sec @ 200% (200w)
    • 54 sec @ 30% (30w)
  • 3X
    • 30 sec @ 200% (200w)
    • 2 min @ 30% (30w)
  • 4 min @ 80% (80w)
  • 3X
    • 2 min @ 30% (30w)
    • 30 sec @ 200% (200w)
  • 2 min @ 30% (30w)
  • 4 min @ 80% (80w)
  • 2 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)