Anaerobic Capacity Hills #1

• Cycling
• 1hTime
• 59Stress
• 0.77Intensity
• 185Popularity

About this workout

This workout features brutal bursts of 30 seconds at 125% FTP, perfect for building the kick needed to close gaps on climbs or respond to race attacks. Incorporate this into your training to enhance your raw sprinting power and lactate tolerance, ensuring you're ready for the toughest moments on the road.

Workout structure

• 1:30 min @ 45% (45w)
• 1:30 min @ 60% (60w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 81% (81w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• 5 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 30 sec @ 125% (125w) 75 rpm
• 1:30 min @ 75% (75w)
• 1:30 min @ 60% (60w)
• 2 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 1 min @ 125% (125w) 80 rpm
• 1:30 min @ 75% (75w)
• 1:30 min @ 60% (60w)
• 2 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 2 min @ 125% (125w) 85 rpm
• 1:30 min @ 75% (75w)
• 1:30 min @ 60% (60w)
• 2 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 30 sec @ 125% (125w) 75 rpm
• 1:30 min @ 75% (75w)
• 1:30 min @ 60% (60w)
• 1:15 min @ 70% (70w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 54% (54w)
• 1:15 min @ 45% (45w)