anaerobic

Anacap L3.5

  • Cycling
  • 1h 3mTime
  • 102Stress
  • 0.99Intensity
  • 50Popularity

About this workout

This workout is a gnarly anaerobic blast with 3 sets of 3 × 30 sec at 170% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for sharpening your kick to close gaps during group rides or explosive race scenarios.

MJGB

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 60% (60w)
  • 2 min @ 80% (80w)
  • 1 min @ 100% (100w)
  • 2 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 2 min @ 40% (40w)
  • 30 sec @ 140% (140w)
  • 3 min @ 40% (40w)
  • 3X
    • 30 sec @ 170% (170w)
    • 1:30 min @ 40% (40w)
  • 4 min @ 85% (85w)
  • 3 min @ 40% (40w)
  • 3X
    • 30 sec @ 170% (170w)
    • 1:30 min @ 40% (40w)
  • 4 min @ 85% (85w)
  • 3 min @ 40% (40w)
  • 3X
    • 30 sec @ 170% (170w)
    • 1:30 min @ 40% (40w)
  • 4 min @ 85% (85w)
  • 3 min @ 40% (40w)
  • 3X
    • 6 sec @ 200% (200w)
    • 2 min @ 40% (40w)