Increasing Anaerobic Capacity

Duration 56:30 TSS 70 IF 0.86 Has instructions

03:00 @ 50%

4x

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 @ 121%

01:00 @ 50%

01:00 @ 131%

01:00 @ 50%

00:30 @ 140%

05:00 @ 50%

02:00 @ 121%

01:00 @ 50%

01:00 @ 131%

01:00 @ 50%

00:30 @ 140%

05:00 @ 50%

02:00 @ 121%

01:00 @ 50%

01:00 @ 131%

01:00 @ 50%

00:30 @ 140%

05:00 @ 50%

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

This is a very high level of intensity that requires mental and physical perseverance. It is essential to increase your ability to produce short, high powered efforts, but so too is the importance of being able to repeat these efforts with slight recovery.

In today's session, the efforts get shorter, but the power increases.