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.

✓ Available in Zwift More workouts like this

  • Accelerations

    59m | 49 SP

  • Anna Meares - Team Sprint

    32m | 29 SP

  • Coryn Labecki: Sprint workout

    45m | 57 SP

  • EF Pro Cycling's Yellow Day Workout

    55m | 55 SP

  • Elia Viviani: Sprinter

    45m | 45 SP

  • EPOC

    52m | 58 SP

  • Final Sharpen

    30m | 31 SP

  • Fun is Going Full Gas

    45m | 53 SP

  • Fun Sprints and Fast Legs

    25m | 32 SP

  • Gearing

    1h 7m | 125 SP

  • Higher And Faster

    1h 2m | 62 SP

  • Ivan Garcia Cortina: Sprinter

    43m | 49 SP

  • Lauren Kitchen - HIT Intervals

    44m | 47 SP

  • Leg Speed #2

    58m | 57 SP

  • LOAD-UPs!

    1h | 75 SP

  • Make A Break For It

    50m | 56 SP

  • Michael Matthews: Sprinter

    42m | 38 SP

  • Microbursts 10-20-30

    47m | 51 SP

  • Microbursts 30's

    38m | 45 SP

  • Nelson Vails - Sprint

    39m | 30 SP

  • Power

    1h | 81 SP

  • Power Surges #1

    59m | 46 SP

  • Speed Sprints

    59m | 48 SP

  • Sprint!

    1h | 81 SP

  • Sprint B4 Sprint

    1h | 71 SP

  • Sprints

    59m | 127 SP

  • Surge to the Max

    47m | 38 SP

  • Taper Time

    50m | 50 SP

  • Tempo into Sprints

    1h 1m | 74 SP

  • Tempo w/ Bursts

    1h 10m | 75 SP

  • Teniel Campbell: All-rounder

    42m | 51 SP

  • The Kwiatkowski

    41m | 28 SP

  • The Swift

    36m | 22 SP

Similar workouts

  • Fun is Going Full Gas

    45m | 53 SP

  • Final Send

    45m | 53 SP

  • 3. Under Ones

    57m | 56 SP

  • Under Ones

    57m | 56 SP

  • 08. Build and Release

    45m | 53 SP

  • TT#3 Dynamic TT Course Work

    1h 2m | 83 SP

  • TT#3 Dynamic TT Course Work

    1h 2m | 83 SP

  • 2 by 2

    30m | 42 SP

  • 2 by 2

    30m | 42 SP

  • 4. Anaerobic Resilience

    1h 4m | 56 SP

  • Anaerobic Resilience

    1h 4m | 56 SP

  • Anaerobic Low 3

    53m | 57 SP