Anaerobic Capacity into Sweetspot #2

Duration 01:00:00 TSS 79 IF 0.89 Has instructions

warmup 05:00 @ 45% FTP - 75% FTP

01:00 @ 50%

01:00 @ 81%

01:00 @ 50%

01:00 @ 95%

01:00 @ 50%

01:00 @ 109%

01:00 @ 50%

2x

00:10 @ 150%

00:50 @ 50%

02:00 @ 50%

2x

01:00 @ 125%

01:00 @ 65%

ramp 05:00 @ 76% FTP - 89% FTP

2x

01:00 @ 125%

01:00 @ 65%

ramp 05:00 @ 89% FTP - 76% FTP

2x

01:00 @ 125%

01:00 @ 65%

ramp 05:00 @ 76% FTP - 89% FTP

2x

01:00 @ 125%

01:00 @ 65%

ramp 05:00 @ 89% FTP - 76% FTP

03:00 @ 50%

cooldown 05:00 @ 65% FTP - 50% FTP

Quite often, racing involves periods of short, high-intensity efforts, followed by a period of Tempo riding.

Today we look to replicate what it takes to break away from the group and maintain that advantage.

After a good warmup, the session consists of 4 sets of 2 x 1min capacity efforts leading to a 5min tempo effort.

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