Workouts» Gravel Grinder» Week 4 »

Turn up the AC (anaerobic capacity) (2x4x2)

2min @ 45% FTP
2min @ 55% FTP
2min @ 60% FTP
2min @ 65% FTP
1min @ 80% FTP
1min @ 55% FTP
1min @ 90% FTP
1min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
2min @ 90% FTP
2min @ 55% FTP
2min @ 90% FTP
2min @ 55% FTP
2min @ 90% FTP
2min @ 55% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
3min 30sec @ 50% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
30sec @ 160% FTP
1min 30sec @ 50% FTP
3min 30sec @ 50% FTP
1min @ 50% FTP
2min @ 45% FTP2min @ 55% FTP2min @ 60% FTP2min @ 65% FTP1min @ 80% FTP1min @ 55% FTP1min @ 90% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min @ 90% FTP2min @ 55% FTP2min @ 90% FTP2min @ 55% FTP2min @ 90% FTP2min @ 55% FTP30sec @ 160% FTP1min 30sec @ 50% FTP30sec @ 160% FTP1min 30sec @ 50% FTP30sec @ 160% FTP1min 30sec @ 50% FTP30sec @ 160% FTP1min 30sec @ 50% FTP3min 30sec @ 50% FTP30sec @ 160% FTP1min 30sec @ 50% FTP30sec @ 160% FTP1min 30sec @ 50% FTP30sec @ 160% FTP1min 30sec @ 50% FTP30sec @ 160% FTP1min 30sec @ 50% FTP3min 30sec @ 50% FTP1min @ 50% FTP
Workout overview

Duration: 50m

Stress points: 57

Zone distribution

Z1: 33m

Z2: 4m

Z3: 1m

Z4: 8m

Z5: -

Z6: 4m

66%
8%
2%
16%
0%
8%

Y'all wanna do some anaerobic work? No? Well, you're gonna do it anyways. You would be correct to think this kind of effort isn't as important in gravel racing, but you'd be wrong to think it still wont benefit you. And besides, it's fun.

This is possibly a higher watt than you are used to hitting on the trainer, so please set yourself up to be successful by being ready with high RPMs and a positive attitude!

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Gravel Grinder » Week 4

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