Anaerobic

Capacity with Tempo

  • Cycling
  • 1h 1mTime
  • 70Stress
  • 0.83Intensity
  • 31Popularity

About this workout

This workout features short, punchy intervals at 88% FTP, designed to build your anaerobic kick and raw sprinting power. Perfect for closing gaps during race kicks or boosting your performance in a group ride, this session will enhance your overall capacity while keeping the fatigue manageable.

Sibs

Workout structure

  • Active 1 min @ 45% (45w) 85 rpm
  • Active 1 min @ 53% (53w) 85 rpm
  • 2X
    • Active 1 min @ 60% (60w) 85 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 1 min @ 81% (81w) 85 rpm
  • Active 1 min @ 109% (109w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 5 min @ 90% (90w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 20 sec @ 88% (88w) 85 rpm
  • Active 20 sec @ 96% (96w) 85 rpm
  • Active 20 sec @ 105% (105w) 85 rpm
  • Active 20 sec @ 113% (113w) 85 rpm
  • Active 20 sec @ 122% (122w) 85 rpm
  • Active 20 sec @ 130% (130w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 20 sec @ 88% (88w) 85 rpm
  • Active 20 sec @ 96% (96w) 85 rpm
  • Active 20 sec @ 105% (105w) 85 rpm
  • Active 20 sec @ 113% (113w) 85 rpm
  • Active 20 sec @ 122% (122w) 85 rpm
  • Active 20 sec @ 130% (130w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 20 sec @ 88% (88w) 85 rpm
  • Active 20 sec @ 96% (96w) 85 rpm
  • Active 20 sec @ 105% (105w) 85 rpm
  • Active 20 sec @ 113% (113w) 85 rpm
  • Active 20 sec @ 122% (122w) 85 rpm
  • Active 20 sec @ 130% (130w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 20 sec @ 88% (88w) 85 rpm
  • Active 20 sec @ 96% (96w) 85 rpm
  • Active 20 sec @ 105% (105w) 85 rpm
  • Active 20 sec @ 113% (113w) 85 rpm
  • Active 20 sec @ 122% (122w) 85 rpm
  • Active 20 sec @ 130% (130w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 20 sec @ 88% (88w) 85 rpm
  • Active 20 sec @ 96% (96w) 85 rpm
  • Active 20 sec @ 105% (105w) 85 rpm
  • Active 20 sec @ 113% (113w) 85 rpm
  • Active 20 sec @ 122% (122w) 85 rpm
  • Active 20 sec @ 130% (130w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 20 sec @ 88% (88w) 85 rpm
  • Active 20 sec @ 96% (96w) 85 rpm
  • Active 20 sec @ 105% (105w) 85 rpm
  • Active 20 sec @ 113% (113w) 85 rpm
  • Active 20 sec @ 122% (122w) 85 rpm
  • Active 20 sec @ 130% (130w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 5 min @ 90% (90w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 1 min @ 70% (70w) 85 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 1 min @ 50% (50w) 85 rpm