Anaerobic

Anacap L2

  • Cycling
  • 55mTime
  • 74Stress
  • 0.90Intensity
  • 340Popularity

About this workout

This workout features intense bursts of 30-second efforts at 200% FTP to build your kick for closing gaps and enhance your raw sprinting power. Perfect for race day preparation or sharpening your finishing speed, it’s a go-to for those looking to improve their anaerobic capacity.

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)
  • 4X
    • 30 sec @ 200% (200w)
    • 2 min @ 30% (30w)
  • 4 min @ 80% (80w)
  • 5 min @ 30% (30w)
  • 4X
    • 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)
  • 3:54 min @ 30% (30w)