TT Tune-Up W4D4 - Anaerobic Capacity Hills #2

• Cycling
• 1hTime
• 64Stress
• 0.80Intensity
• 126Popularity

About this workout

This workout includes a classic main set of 2×60 seconds at 130% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power on those tough climbs. It's perfect for developing the anaerobic capacity you need for race kicks and breakaways, ensuring you're ready to unleash your top-end punch when it matters most.

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 @ 140% (140w) 75 rpm
• 2 min @ 75-60% (75-60w)
• 2 min @ 60% (60w)
• 3 min @ 60-75% (60-75w) 80 rpm
• 1 min @ 130% (130w) 80 rpm
• 2 min @ 75-60% (75-60w)
• 2 min @ 60% (60w)
• 3 min @ 60-75% (60-75w) 85 rpm
• 2 min @ 121% (121w) 85 rpm
• 2 min @ 75-60% (75-60w)
• 2 min @ 60% (60w)
• 3 min @ 60-75% (60-75w) 75 rpm
• 30 sec @ 150% (150w) 75 rpm
• 2 min @ 75-60% (75-60w)
• 3 min @ 60-75% (60-75w) 85 rpm
• 1 min @ 130% (130w) 85 rpm
• 5 min @ 70-45% (70-45w)