TT Tune-Up W3D4 - Anaerobic Capacity Hills #1

• Cycling
• 1hTime
• 59Stress
• 0.77Intensity
• 171Popularity

About this workout

This workout features brutal 30-second efforts at 125% FTP, perfect for building the kick to close gaps on climbs and enhancing your raw sprinting power. Incorporate this into your training for a solid anaerobic capacity boost, ideal for race kicks and breakaways.

Workout structure

• 3 min @ 45-60% (45-60w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 81% (81w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• 5 min @ 60% (60w)
• 3 min @ 60-75% (60-75w) 75 rpm
• 30 sec @ 125% (125w) 75 rpm
• 3 min @ 75-60% (75-60w)
• 2 min @ 60% (60w)
• 3 min @ 60-75% (60-75w) 80 rpm
• 1 min @ 125% (125w) 80 rpm
• 3 min @ 75-60% (75-60w)
• 2 min @ 60% (60w)
• 3 min @ 60-75% (60-75w) 85 rpm
• 2 min @ 125% (125w) 85 rpm
• 3 min @ 75-60% (75-60w)
• 2 min @ 60% (60w)
• 3 min @ 60-75% (60-75w) 75 rpm
• 30 sec @ 125% (125w) 75 rpm
• 3 min @ 75-60% (75-60w)
• 5 min @ 70-45% (70-45w)