8min from 55 to 70 % FTP
7min @ 75 % FTP
2min @ 90 % FTP
1min @ 105 % FTP
3min @ 55 % FTP
10x 20sec @ 140 % FTP,55 % FTP
6min @ 55 % FTP
10x 20sec @ 140 % FTP,55 % FTP
5min from 65 to 50 % FTP
View watts
Enter FTP
8min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="70" data-unit="relpow">70</span>% FTP 7min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="105" data-unit="relpow">105</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 10x 20sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 10x 20sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 52m
Stress points: 55
Zone distribution Z1: 28m
Z2: 14m
Z3: -
Z4: 2m
Z5: 1m
Z6: 7m
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*
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