Anaerobic Capacity 1min & 2min

Duration 54:00 TSS 67 IF 0.87 Has instructions

warmup 06:00 @ 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%

ramp 02:00 @ 106% FTP - 120% FTP

02:00 @ 50%

ramp 02:00 @ 106% FTP - 120% FTP

02:00 @ 50%

ramp 02:00 @ 106% FTP - 120% FTP

02:00 @ 50%

ramp 02:00 @ 106% FTP - 120% FTP

02:00 @ 50%

ramp 02:00 @ 106% FTP - 120% FTP

02:00 @ 50%

ramp 01:00 @ 121% FTP - 150% FTP

02:00 @ 50%

ramp 01:00 @ 121% FTP - 150% FTP

02:00 @ 50%

ramp 01:00 @ 121% FTP - 150% FTP

02:00 @ 50%

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

This is a very high level of intensity that requires mental and physical perseverance. Along with improving your ability to produce sustained power above threshold, AC training will also enhance your ability to recover from high-intensity efforts and repeat them repeatedly.

With 5 x 2min efforts followed by 3 x 1min efforts, you will need to stay focused today!