3min from 45 to 60 % FTP
1min @ 60 % FTP
1min @ 65 % FTP
1min @ 81 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
4min @ 90 % FTP
3min @ 50 % FTP
5min @ 60 % FTP
3min @ 75rpm, from 60 to 75 % FTP
30sec @ 75rpm, 125 % FTP
3min from 75 to 60 % FTP
2min @ 60 % FTP
3min @ 80rpm, from 60 to 75 % FTP
1min @ 80rpm, 125 % FTP
3min from 75 to 60 % FTP
2min @ 60 % FTP
3min @ 85rpm, from 60 to 75 % FTP
2min @ 85rpm, 125 % FTP
3min from 75 to 60 % FTP
2min @ 60 % FTP
3min @ 75rpm, from 60 to 75 % FTP
30sec @ 75rpm, 125 % FTP
3min from 75 to 60 % FTP
5min from 70 to 45 % FTP
View watts
Enter FTP
3min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="81" data-unit="relpow">81</span>% FTP 1min @ <span
data-value="109" data-unit="relpow">109</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ 75rpm, from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 75rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP 3min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ 80rpm, from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ 80rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP 3min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ 85rpm, from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 85rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP 3min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ 75rpm, from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 75rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP 3min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 5min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h
Stress points: 59
Zone distribution Z1: 11m
Z2: 39m
Z3: 1m
Z4: 4m
Z5: 1m
Z6: 4m
Increasing your anaerobic capacity will help you become a stronger cyclist. Anaerobic energy can be used for a short burst at a higher power output than your FTP. To improve your anaerobic capacity we need to produce high power efforts between a range of shorter durations. In this session we replicate AC intervals performed on a climb by adding a target rpm. The climb starts out steady enough, before ramping up to the finish with high power.
✓ Available in Zwift
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