Anaerobic Capacity with Sweetspot #1

Duration 01:02:00 TSS 90 IF 0.94 Has instructions

03:00 @ 50%

00:10 @ 200%

00:50 @ 50%

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

02:00 @ 50%

ramp 05:00 @ 90% FTP - 104% FTP

03:00 @ 50%

02:00 @ 150%

03:00 @ 50%

02:00 @ 143%

03:00 @ 50%

02:00 @ 136%

03:00 @ 50%

02:00 @ 129%

03:00 @ 50%

02:00 @ 122%

05:00 @ 50%

ramp 10:00 @ 94% FTP - 88% FTP

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

The aim today is to work on your Anaerobic Capacity and improve your aerobic efficiency.

We do this by completing 5 x 2min AC intervals before finishing with a 10min Sweetspot effort.

By depleting your carbohydrate stores with the AC intervals, the 10min Sweetspot effort may not be as comfortable as it should be!