Anaerobic Capacity Hills #1
- Cycling
- 1hTime
- 60Stress
- 0.77Intensity
- 15Popularity
About this workout
This workout packs a punch with 30-second efforts at 126% FTP, perfect for building your kick to close gaps during critical moments in races or group rides. Designed to enhance raw sprinting power and lactate tolerance, it's a must for those looking to elevate their anaerobic game, especially when the terrain gets steep.
Workout structure
- Warm-Up 3 min @ 45-60% (45-60w)
- Active 1 min @ 60% (60w)
- Active 1 min @ 65% (65w)
- Active 1 min @ 81% (81w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 50% (50w)
- Active 4 min @ 91% (91w)
- Active 3 min @ 50% (50w)
- Active 5 min @ 60% (60w)
- Active 3 min @ 60-75% (60-75w) 75 rpm
- Active 30 sec @ 126% (126w) 75 rpm
- Active 3 min @ 75-60% (75-60w)
- Active 2 min @ 60% (60w)
- Active 3 min @ 60-75% (60-75w) 80 rpm
- Active 1 min @ 126% (126w) 80 rpm
- Active 3 min @ 75-60% (75-60w)
- Active 2 min @ 60% (60w)
- Active 3 min @ 60-75% (60-75w) 85 rpm
- Active 2 min @ 126% (126w) 85 rpm
- Active 3 min @ 75-60% (75-60w)
- Active 2 min @ 60% (60w)
- Active 3 min @ 60-75% (60-75w) 75 rpm
- Active 30 sec @ 126% (126w) 75 rpm
- Active 3 min @ 75-60% (75-60w)
- Cooldown 5 min @ 70-45% (70-45w)