Anaerobic

anacap L1

  • Cycling
  • 47mTime
  • 61Stress
  • 0.88Intensity
  • 170Popularity

About this workout

This workout delivers a savage kick with short bursts at 200% FTP that build your sprinting power and lactate tolerance, perfect for closing gaps during a race or powering through a tough group ride. It's a solid choice for boosting your anaerobic capacity without overdoing it on intensity.

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)
  • 3 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)
  • 3X
    • 30 sec @ 200% (200w)
    • 2 min @ 30% (30w)
  • 3 min @ 80% (80w)
  • 5 min @ 30% (30w)
  • 3X
    • 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)