S5 D1 - Anaerobic Capacity 1min & 2 min

• Cycling
• 54mTime
• 68Stress
• 0.87Intensity
• 35Popularity

About this workout

This workout targets your anaerobic capacity with 5 sets of 2-minute efforts at 105.9% FTP, designed to boost your sprinting power and lactate tolerance. Perfect for sharpening the kick needed to close gaps in races or during hard group rides, this session is a must for any serious cyclist looking to improve their top-end punch.

Workout structure

• 6 min @ 47-75% (47-75w)
• 1 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 3 min @ 50-90% (50-90w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• 5X
  • 2 min @ 106-120% (106-120w)
  • Rest 2 min @ 50% (50w)
• 3X
  • 1 min @ 121-150% (121-150w)
  • Rest 2 min @ 50% (50w)
• 5 min @ 75-47% (75-47w)