Anaerobic Capacity with Sweetspot #2

• Cycling
• 1h 2mTime
• 93Stress
• 0.95Intensity
• 85Popularity

About this workout

This workout features short, explosive efforts to build your kick and lactate tolerance, making it perfect for those critical moments in races or group rides when gaps need to be closed. Pairing anaerobic bursts with sweet spot intervals provides a solid training stimulus for raw sprinting power without overcooking your legs.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • 50 sec @ 50% (50w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• 2 min @ 50% (50w)
• 2:30 min @ 90% (90w)
• 2:30 min @ 104% (104w)
• 3 min @ 50% (50w)
• 2 min @ 150% (150w)
• 3 min @ 50% (50w)
• 2 min @ 144% (144w)
• 3 min @ 50% (50w)
• 2 min @ 138% (138w)
• 3 min @ 50% (50w)
• 2 min @ 132% (132w)
• 3 min @ 50% (50w)
• 2 min @ 126% (126w)
• 3 min @ 50% (50w)
• 2 min @ 120% (120w)
• 5 min @ 50% (50w)
• 5 min @ 88% (88w)
• 1:15 min @ 75% (75w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 45% (45w)