Anaerobic Endurance #2

Duration 01:13:00 TSS 85 IF 0.83 Has instructions

warmup 04:00 @ 45% FTP - 75% FTP

01:00 @ 50%

01:00 @ 109%

02:00 @ 50%

ramp 03:00 @ 50% FTP - 90% FTP

04:00 @ 90%

03:00 @ 50%

01:00 @ 121%

03:00 @ 55%

02:00 @ 55%

01:00 @ 121%

03:00 @ 55%

cooldown 05:00 @ 55% FTP - 45% FTP

After completing a good warm-up, the principal sets consist of 6 x 60 seconds at Zone 6, with 3min recovery. Anaerobic Capacity involves high cadence and big power, and the ability to resist fatigue.

Throughout each 60sec interval, observe your cadence and heart rate. Is your cadence dropping with fatigue and your heart rate rising?

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Anaerobic Endurance #1

59:00 66TSS IF: 0.81