Anaerobic Capacity Hills #2

• Cycling
• 1hTime
• 64Stress
• 0.80Intensity
• 80Popularity

About this workout

This workout features intense bursts of 130% FTP to build your kick for closing gaps and raw sprinting power on the hills, making it perfect for those gnarly race finishes or breakaway attempts. Incorporate this session into your training to enhance your lactate tolerance and develop that top-end punch needed for competitive group rides.

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 @ 140% (140w) 75 rpm
• 1 min @ 75% (75w)
• 1 min @ 60% (60w)
• 2 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 1 min @ 130% (130w) 80 rpm
• 1 min @ 75% (75w)
• 1 min @ 60% (60w)
• 2 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 2 min @ 121% (121w) 85 rpm
• 1 min @ 75% (75w)
• 1 min @ 60% (60w)
• 2 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 30 sec @ 150% (150w) 75 rpm
• 1 min @ 75% (75w)
• 1 min @ 60% (60w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 1 min @ 130% (130w) 85 rpm
• 1:15 min @ 70% (70w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 54% (54w)
• 1:15 min @ 45% (45w)