anacap L1
anaerobic capacity specific work-out level 1/4
start each 30s in explosive fashion
first two sprints are at 30s pace, last two are Max watts
the 3-4 mins are at high cadence
the 30 sec. should be 5% under the max. 1 minute pace (ex: if max 1 min is 630W, 30 sec should be at 600W)
- Author: mjgb
- Sport: bike
- Duration: 47 min
- Dominant zone: Anaerobic
- Intensity: 0.88
- Updated: 2026-04-22T09:32:38.392Z
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)