Anaerobic Capacity into Sweetspot #3

• Cycling
• 1h 4mTime
• 75Stress
• 0.84Intensity
• 227Popularity

About this workout

This workout combines VO2 max intervals with sweet spot efforts, pushing your limits while building the sustainable power needed for group rides and time trials. It's a brutal yet effective session that enhances your kick to close gaps and maintain a strong pace when the road gets tough.

Workout structure

• 29 sec @ 25% (25w)
• 29 sec @ 29% (29w)
• 29 sec @ 31% (31w)
• 29 sec @ 33% (33w)
• 29 sec @ 36% (36w)
• 29 sec @ 38% (38w)
• 29 sec @ 40% (40w)
• 29 sec @ 43% (43w)
• 29 sec @ 45% (45w)
• 29 sec @ 48% (48w)
• 29 sec @ 50% (50w)
• 29 sec @ 52% (52w)
• 29 sec @ 55% (55w)
• 29 sec @ 57% (57w)
• 29 sec @ 60% (60w)
• 29 sec @ 62% (62w)
• 29 sec @ 64% (64w)
• 29 sec @ 67% (67w)
• 29 sec @ 69% (69w)
• 29 sec @ 71% (71w)
• 20 sec @ 75% (75w)
• 1 min @ 50% (50w)
• 4X
  • 1 min @ 120% (120w) 80 rpm
  • 5 min @ 88% (88w) 95 rpm
  • 2 min @ 55% (55w) 85 rpm
• 2X
  • 1 min @ 120% (120w) 80 rpm
  • 5 min @ 88% (88w) 95 rpm
  • 2 min @ 55% (55w)
• 1:15 min @ 75% (75w)
• 1:15 min @ 66% (66w)
• 1:15 min @ 59% (59w)
• 1:15 min @ 50% (50w)