Anaerobic Capacity Hills #1

• 03:00 @ 45% FTP - 60% FTP
• 01:00 @ 60% FTP
• 01:00 @ 65% FTP
• 01:00 @ 81% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 04:00 @ 90% FTP
• 03:00 @ 50% FTP
• 05:00 @ 60% FTP
• 03:00 @ 60% FTP - 75% FTP @ 75RPM
• 00:30 @ 125% FTP @ 75RPM
• 03:00 @ 75% FTP - 60% FTP
• 02:00 @ 60% FTP
• 03:00 @ 60% FTP - 75% FTP @ 80RPM
• 01:00 @ 125% FTP @ 80RPM
• 03:00 @ 75% FTP - 60% FTP
• 02:00 @ 60% FTP
• 03:00 @ 60% FTP - 75% FTP @ 85RPM
• 02:00 @ 125% FTP @ 85RPM
• 03:00 @ 75% FTP - 60% FTP
• 02:00 @ 60% FTP
• 03:00 @ 60% FTP - 75% FTP @ 75RPM
• 00:30 @ 125% FTP @ 75RPM
• 03:00 @ 75% FTP - 60% FTP
• 05:00 @ 60% FTP - 45% FTP

Enter FTP

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. This session replicates AC intervals performed on a climb by adding a target rpm.

The climb starts steady enough before stepping up to the finish with high power.