Anaerobic

Muscular Endurance Development - Week 2 - 2020 - Saturday Special

  • Cycling
  • 1h 31mTime
  • 93Stress
  • 0.78Intensity
  • 80Popularity

About this workout

This workout features the McCarthy Special, focusing on 5 hard-hitting intervals of 60 seconds at 102% FTP with generous recoveries, designed to build your kick for closing gaps and enhancing your raw sprinting power. Perfect for those looking to develop lactate tolerance and top-end punch ahead of group rides or races.

tnordmeyer

Workout structure

  • 2 min @ 55% (55w) 80-85 rpm
  • 3 min @ 65% (65w) 85-90 rpm
  • 1 min @ 65-75% (65-75w) 90-95 rpm
  • 3 min @ 75% (75w) 90-95 rpm
  • 1 min @ 75-80% (75-80w) 90-95 rpm
  • 3 min @ 80% (80w) 90-100 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 1 min @ 80% (80w) 95 rpm
  • 1 min @ 65% (65w) 105 rpm
  • 30 sec @ 60% (60w) 80 rpm
  • 1 min @ 82% (82w) 105 rpm
  • 30 sec @ 70% (70w) 110 rpm
  • 30 sec @ 60% (60w) 80 rpm
  • 1 min @ 85% (85w) 100 rpm
  • 30 sec @ 70% (70w) 110 rpm
  • 30 sec @ 60% (60w) 80 rpm
  • 30 sec @ 70% (70w) 115 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 1 min @ 50-100% (50-100w) 80 rpm
  • 15 sec @ 100% (100w) 80 rpm
  • 15 sec @ 140% (140w) 95-100 rpm
  • 10 sec @ 150% (150w) 95-100 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 30 sec @ 55% (55w) 105 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 1 min @ 50-100% (50-100w) 80 rpm
  • 15 sec @ 100% (100w) 80 rpm
  • 15 sec @ 140% (140w) 95-100 rpm
  • 10 sec @ 150% (150w) 95-100 rpm
  • 3 min @ 50% (50w) 85 rpm
  • 1 min @ 85-94% (85-94w) 95 rpm
  • 1:30 min @ 94-96% (94-96w) 92 rpm
  • 1:30 min @ 97-102% (97-102w) 90 rpm
  • 1 min @ 102% (102w) 90 rpm
  • 1 min @ 70-78% (70-78w) 95 rpm
  • 30 sec @ 78-70% (78-70w) 90 rpm
  • 30 sec @ 70-80% (70-80w) 90 rpm
  • 10 sec @ 130% (130w) 96 rpm
  • 30 sec @ 78-70% (78-70w) 96 rpm
  • 30 sec @ 70-78% (70-78w) 96 rpm
  • 10 sec @ 130% (130w) 96 rpm
  • 30 sec @ 80-70% (80-70w) 90 rpm
  • 30 sec @ 70-78% (70-78w) 95 rpm
  • 30 sec @ 78-70% (78-70w) 100 rpm
  • 1 min @ 85-94% (85-94w) 95 rpm
  • 2 min @ 94-96% (94-96w) 96 rpm
  • 1 min @ 97-102% (97-102w) 92 rpm
  • 1 min @ 102% (102w) 90 rpm
  • 5 min @ 50% (50w) 85 rpm
  • 1 min @ 50-75% (50-75w) 100 rpm
  • 1 min @ 75-68% (75-68w) 95 rpm
  • 1 min @ 68-75% (68-75w) 90 rpm
  • 2 min @ 75-68% (75-68w) 96 rpm
  • 2 min @ 68-75% (68-75w) 96 rpm
  • 1 min @ 75-68% (75-68w) 90 rpm
  • 1 min @ 68-75% (68-75w) 95 rpm
  • 1 min @ 75-50% (75-50w) 100 rpm
  • 3 min @ 50% (50w) 85 rpm
  • 1 min @ 85-94% (85-94w) 95 rpm
  • 1:30 min @ 94-98% (94-98w) 96 rpm
  • 1 min @ 98-102% (98-102w) 92 rpm
  • 1 min @ 102% (102w) 90 rpm
  • 1 min @ 70-75% (70-75w) 90 rpm
  • 30 sec @ 78-70% (78-70w) 95 rpm
  • 30 sec @ 70-78% (70-78w) 90 rpm
  • 10 sec @ 130% (130w) 90 rpm
  • 30 sec @ 80-70% (80-70w) 96 rpm
  • 30 sec @ 70-78% (70-78w) 96 rpm
  • 10 sec @ 130% (130w) 96 rpm
  • 30 sec @ 80-70% (80-70w) 90 rpm
  • 30 sec @ 70-78% (70-78w) 95 rpm
  • 30 sec @ 78-70% (78-70w) 100 rpm
  • 1 min @ 88-94% (88-94w) 95 rpm
  • 1:30 min @ 94-96% (94-96w) 96 rpm
  • 1 min @ 97-102% (97-102w) 92 rpm
  • 1 min @ 102% (102w) 90 rpm
  • 4 min @ 50% (50w) 85 rpm
  • 2X
    • 1 min @ 55% (55w) 100 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 1 min @ 55% (55w) 100 rpm
  • 2:30 min @ 50% (50w) 85 rpm
  • 2 sec @ 140% (140w) 85 rpm