8min from 55 to 70% FTP7min @ 75% FTP2min @ 90% FTP1min @ 105% FTP3min @ 55% FTP10x 20sec @ 140% FTP,
40sec @ 55% FTP
6min @ 55% FTP10x 20sec @ 140% FTP,
40sec @ 55% FTP
5min from 65 to 50% FTP
Workout overview

Duration: 52m

Stress points: 55

Zone distribution

Z1: 28m

Z2: 14m

Z3: -

Z4: 2m

Z5: 1m

Z6: 7m

54%
27%
0%
4%
2%
13%

What are anaerobic capacity efforts? Today you will find out. Simply put, it's short intense sprint efforts that build large amounts of lactate. Today you have 2 rounds of 10 x 20 seconds on, 40 seconds off. Do this workout if you want to improve your anaerobic capacity.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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