10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP
1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP
2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 45m

Stress points: 53

Zone distribution

Z1: 20m

Z2: 16m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: 5m

44%
36%
4%
4%
1%
10%

Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.

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