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.

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