Anaerobic Capacity into Sweetspot #3

Duration 01:04:00 TSS 78 IF 0.85 Has instructions Has RPM target

warmup 10:00 @ 25% FTP - 75% FTP

01:00 @ 50%

01:00 @ 120% @ 80RPM

05:00 @ 88% @ 95RPM

02:00 @ 55% @ 85RPM

01:00 @ 120% @ 80RPM

05:00 @ 88% @ 95RPM

02:00 @ 55% @ 85RPM

01:00 @ 120% @ 80RPM

05:00 @ 88% @ 95RPM

02:00 @ 55% @ 85RPM

01:00 @ 120% @ 80RPM

05:00 @ 88% @ 95RPM

02:00 @ 55% @ 85RPM

01:00 @ 120% @ 80RPM

05:00 @ 88% @ 95RPM

02:00 @ 55%

01:00 @ 120% @ 80RPM

05:00 @ 88% @ 95RPM

02:00 @ 55%

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

Along with challenging your fitness by going from a brief Anaerobic effort into a sustained tempo effort, this session adds to that adaptation by including a significant difference in cadence.

Complete the opening low cadence Anaerobic Interval out of the seat before settling into a high cadence tempo Interval.

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