anaerobic cp 2 cp 3

• Cycling
• 1h 30mTime
• 130Stress
• 0.93Intensity
• 75Popularity

About this workout

This workout features brutal 3-minute efforts at 120% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for those gnarly race kicks and closing gaps in a group ride. With solid recovery intervals, it's an essential session for sharpening your anaerobic capacity and preparing for those all-out efforts.

Workout structure

• 55 sec @ 50% (50w)
• 55 sec @ 57% (57w)
• 55 sec @ 61% (61w)
• 55 sec @ 66% (66w)
• 55 sec @ 70% (70w)
• 55 sec @ 75% (75w)
• 55 sec @ 80% (80w)
• 55 sec @ 84% (84w)
• 55 sec @ 89% (89w)
• 55 sec @ 93% (93w)
• 50 sec @ 100% (100w)
• 2 min @ 51% (51w)
• 1 min @ 51% (51w)
• 2 min @ 130% (130w)
• 4 min @ 50% (50w)
• 3 min @ 120% (120w)
• 4 min @ 51% (51w)
• 2 min @ 130% (130w)
• 4 min @ 50% (50w)
• 3 min @ 120% (120w)
• 4 min @ 50% (50w)
• 2X
  • 2 min @ 130% (130w)
  • 4 min @ 50% (50w)
  • 3 min @ 120% (120w)
  • 4 min @ 51% (51w)
• 2 min @ 130% (130w)
• 4 min @ 50% (50w)
• 3 min @ 120% (120w)
• 4 min @ 50% (50w)
• 2 min @ 130% (130w)
• 10 min @ 50% (50w)