Anaerobic Capacity Hills #2

Duration 01:00:00 TSS 67 IF 0.81 Has instructions Has RPM target

warmup 03:00 @ 45% FTP - 60% FTP

01:00 @ 60%

01:00 @ 65%

01:00 @ 81%

01:00 @ 109%

02:00 @ 50%

04:00 @ 90%

03:00 @ 50%

05:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP @ 75RPM

00:30 @ 140% @ 75RPM

ramp 02:00 @ 75% FTP - 60% FTP

02:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP @ 80RPM

01:00 @ 130% @ 80RPM

ramp 02:00 @ 75% FTP - 60% FTP

02:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP @ 85RPM

02:00 @ 121% @ 85RPM

ramp 02:00 @ 75% FTP - 60% FTP

02:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP @ 75RPM

00:30 @ 150% @ 75RPM

ramp 02:00 @ 75% FTP - 60% FTP

ramp 03:00 @ 60% FTP - 75% FTP @ 85RPM

01:00 @ 130% @ 85RPM

cooldown 05:00 @ 60% FTP - 45% 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.

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