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, 140 % FTP
2min from 75 to 60 % FTP
2min @ 60 % FTP
3min @ 80rpm, from 60 to 75 % FTP
1min @ 80rpm, 130 % FTP
2min from 75 to 60 % FTP
2min @ 60 % FTP
3min @ 85rpm, from 60 to 75 % FTP
2min @ 85rpm, 121 % FTP
2min from 75 to 60 % FTP
2min @ 60 % FTP
3min @ 75rpm, from 60 to 75 % FTP
30sec @ 75rpm, 150 % FTP
2min from 75 to 60 % FTP
3min @ 85rpm, from 60 to 75 % FTP
1min @ 85rpm, 130 % 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="140" data-unit="relpow">140</span>% FTP 2min 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="130" data-unit="relpow">130</span>% FTP 2min 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="121" data-unit="relpow">121</span>% FTP 2min 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="150" data-unit="relpow">150</span>% FTP 2min from <span
data-value="75" data-unit="relpow">75</span> to <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 1min @ 85rpm, <span
data-value="130" data-unit="relpow">130</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: 64
Zone distribution Z1: 11m
Z2: 38m
Z3: 1m
Z4: 4m
Z5: 1m
Z6: 5m
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 30sec and 3min. 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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