Anaerobic Capacity into Sweetspot #2

• 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%
• 05:00 @ 76% FTP - 89% FTP
• 2x

  01:00 @ 125%,
  01:00 @ 65%
• 05:00 @ 89% FTP - 76% FTP
• 2x

  01:00 @ 125%,
  01:00 @ 65%
• 05:00 @ 76% FTP - 89% FTP
• 2x

  01:00 @ 125%,
  01:00 @ 65%
• 05:00 @ 89% FTP - 76% FTP
• 03:00 @ 50%
• 05:00 @ 65% FTP - 50% FTP

Enter 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.