anacap modified 9x

• Cycling
• 1h 22mTime
• 99Stress
• 0.85Intensity
• 85Popularity

About this workout

This gnarly anaerobic workout features a brutal main set of short, intense efforts designed to build your raw sprinting power and lactate tolerance. Perfect for developing the kick needed to close gaps during group rides or race sprints, this session will push your limits while enhancing your top-end punch.

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