3min from 45 to 60% FTP1min @ 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP5min @ 60% FTP3min @ 75rpm, from 60 to 75% FTP30sec @ 75rpm, 125% FTP3min from 75 to 60% FTP2min @ 60% FTP3min @ 80rpm, from 60 to 75% FTP1min @ 80rpm, 125% FTP3min from 75 to 60% FTP2min @ 60% FTP3min @ 85rpm, from 60 to 75% FTP2min @ 85rpm, 125% FTP3min from 75 to 60% FTP2min @ 60% FTP3min @ 75rpm, from 60 to 75% FTP30sec @ 75rpm, 125% FTP3min from 75 to 60% FTP5min from 70 to 45% FTP
Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 11m

Z2: 39m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 4m

18%
65%
2%
7%
2%
7%

Increasing your anaerobic capacity will help you become a stronger cyclist.

Anaerobic energy can be used for a short burst at a higher power output than your FTP. To improve your anaerobic capacity we need to produce high power efforts between 30sec and 3min.

In this session we replicate AC intervals performed on a climb by adding a target rpm. The climb starts out steady enough, before ramping up to the finish with high power.

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