anaerobic

anacap L4

  • Cycling
  • 1h 14mTime
  • 154Stress
  • 1.12Intensity
  • 120Popularity

About this workout

The anacap L4 workout features brutal 30-second sprints at 200% FTP, perfect for building the top-end punch needed to close gaps during intense race situations or group rides. This session is all about pushing your anaerobic capacity, giving you the raw sprinting power to dominate when it counts.

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)
  • 2 min @ 30% (30w)
  • 2X
    • 6 sec @ 200% (200w)
    • 54 sec @ 30% (30w)
  • 3X
    • 30 sec @ 200% (200w)
    • 2 min @ 30% (30w)
  • 3 min @ 80% (80w)
  • 3 min @ 30% (30w)
  • 3X
    • 30 sec @ 200% (200w)
    • 2:15 min @ 30% (30w)
  • 3 min @ 80% (80w)
  • 3 min @ 30% (30w)
  • 3X
    • 30 sec @ 200% (200w)
    • 2:30 min @ 30% (30w)
  • 3 min @ 80% (80w)
  • 3 min @ 30% (30w)
  • 3X
    • 30 sec @ 200% (200w)
    • 2:45 min @ 30% (30w)
  • 3 min @ 80% (80w)
  • 2 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)