Anaerobic Capacity Hills #1

Duration 01:00:00 TSS 58 IF 0.77 Has instructions

warmup 03:00 @ 45% FTP - 60% FTP

01:00 @ 60%

01:00 @ 65%

01:00 @ 81%

01:00 @ 109%

02:00 @ 50%

04:00 @ 90%

03:00 @ 50%

05:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP

00:30 @ 125%

ramp 03:00 @ 75% FTP - 60% FTP

02:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP

01:00 @ 125%

ramp 03:00 @ 75% FTP - 60% FTP

02:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP

02:00 @ 125%

ramp 03:00 @ 75% FTP - 60% FTP

02:00 @ 60%

ramp 03:00 @ 60% FTP - 75% FTP

00:30 @ 125%

ramp 03:00 @ 75% FTP - 60% FTP

cooldown 05:00 @ 70% FTP - 45% FTP

Increasing your anaerobic capacity will help you become a stronger cyclist. Anaerobic energy can be used for a short burst at a higher power output than your FTP. To improve your anaerobic capacity, we need to produce high power efforts between 30sec and 3min. In this session, we replicate AC intervals performed on a climb by adding a target rpm. The climb starts steady enough, before stepping up to the finish with high power.

Similar workouts

Anaerobic Capacity Hills #1

24:30 29TSS IF: 0.85

Anaerobic Capacity Hills #1

01:00:00 58TSS IF: 0.76

Anaerobic Capacity Hills #2

01:00:00 62TSS IF: 0.79

01:00:00 51TSS IF: 0.72

Rolling Tempo #2

01:00:00 54TSS IF: 0.74

Zone 2 Endurance #1

01:00:00 46TSS IF: 0.68

01:00:00 59TSS IF: 0.77

6min Best effort!

01:00:00 62TSS IF: 0.79

Peak 1 Minute Power

01:00:00 46TSS IF: 0.68

30/30's Anaerobic #2

01:00:00 64TSS IF: 0.8

Anaerobic Power Development

01:00:00 72TSS IF: 0.85

Lactate Tolerance 3min

01:00:00 74TSS IF: 0.86

Peak 1 Minute Power

01:00:00 46TSS IF: 0.68

01:00:00 64TSS IF: 0.8

Aerobic 12's #3

01:00:00 54TSS IF: 0.74

01:00:00 51TSS IF: 0.72

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Mitochondria #1

01:00:00 65TSS IF: 0.81

Mitochondria #2

01:00:00 69TSS IF: 0.83

Mitochondria Maintenance #2

01:00:00 66TSS IF: 0.81

01:00:00 69TSS IF: 0.83

Spiked Aerobic #2

01:00:00 54TSS IF: 0.74

Strength Endurance #1

01:00:00 49TSS IF: 0.71

Zone 2 Endurance #1

01:00:00 46TSS IF: 0.68

Zone 2 Endurance #2

01:00:00 46TSS IF: 0.68

01:00:00 74TSS IF: 0.86

Neuromuscular Power #3

59:50 60TSS IF: 0.78

01:00:00 61TSS IF: 0.79

Strength Endurance w/Sprints

01:00:00 53TSS IF: 0.73

Anaerobic Capacity into Sweetspot #2

01:00:00 74TSS IF: 0.86

SFR Split Cadence #1

01:00:00 59TSS IF: 0.77

SFR Split Cadence #2

01:00:00 63TSS IF: 0.8

01:00:00 63TSS IF: 0.79

01:00:00 63TSS IF: 0.8

Zone 2 with Capacity into Sweetspot

01:00:00 71TSS IF: 0.85

15min Varied Tempo #2

59:45 60TSS IF: 0.78

15min Varied Tempo #3

59:45 71TSS IF: 0.85

High Torque Hills #2

01:00:00 62TSS IF: 0.79

01:00:00 61TSS IF: 0.78

Long Tempo Climb #2

01:00:00 64TSS IF: 0.8

Rolling Tempo #2

01:00:00 54TSS IF: 0.74

Strength Endurance w/Sprints

01:00:00 53TSS IF: 0.73

Strength Endurance Rotations

01:00:00 58TSS IF: 0.77

01:00:00 62TSS IF: 0.79

Tempo with Finale!

01:00:00 68TSS IF: 0.83

01:00:00 59TSS IF: 0.77

Climbing Fartlek #2

01:00:00 74TSS IF: 0.86

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Intensive Aerobic

01:00:00 61TSS IF: 0.78

01:00:00 73TSS IF: 0.86

Threshold into all-out!

01:00:00 65TSS IF: 0.81

Threshold Pushing #1

01:00:00 68TSS IF: 0.82

01:00:00 64TSS IF: 0.81

01:00:00 60TSS IF: 0.78

01:00:00 50TSS IF: 0.71

6min Best effort!

01:00:00 62TSS IF: 0.79

Max Aerobic Declining

01:00:00 68TSS IF: 0.83

01:00:00 70TSS IF: 0.84

01:00:10 64TSS IF: 0.8

59:45 63TSS IF: 0.8

VO2max Climbing #1

01:00:00 68TSS IF: 0.83