Neuromuscular with AC #2

Duration 01:00:00 TSS 80 IF 0.9 Has instructions

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

2x

01:00 @ 80%

01:00 @ 50%

2x

01:00 @ 98%

01:00 @ 50%

02:00 @ 50%

02:00 @ 50%

3x

02:00 @ 120%

02:00 @ 50%

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

00:15 @ 150%

ramp 03:00 @ 88% FTP - 94% FTP

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

An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady-state effort. After building some fatigue with the opening Anaerobic Capacity intervals, the session then requires a steady Sweetspot effort, punctuated with 15sec surges.

Similar workouts

Neuromuscular with AC #1

01:00:00 77TSS IF: 0.88

Neuromuscular with AC #2

01:00:00 80TSS IF: 0.9

Neuromuscular with AC #3

01:02:15 81TSS IF: 0.88

30/30's Anaerobic #2

01:00:00 64TSS IF: 0.8

Anaerobic Capacity #2

01:00:00 77TSS IF: 0.88

Anaerobic Power Development

01:00:00 72TSS IF: 0.85

01:00:00 85TSS IF: 0.93

Lactate Tolerance 3min

01:00:00 74TSS IF: 0.86

01:00:00 64TSS IF: 0.8

Threshold into Anaerobic Capacity

01:00:00 78TSS IF: 0.88

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

01:00:00 74TSS IF: 0.86

Anaerobic Capacity into Sweetspot #2

01:00:00 74TSS IF: 0.86

SFR Split Cadence #2

01:00:00 63TSS IF: 0.8

01:00:00 63TSS IF: 0.8

Zone 2 with Capacity into Sweetspot

01:00:00 71TSS IF: 0.85

15min Varied Tempo #3

59:45 71TSS IF: 0.85

Long Tempo Climb #2

01:00:00 64TSS IF: 0.8

Tempo with Finale!

01:00:00 68TSS IF: 0.83

Climbing Fartlek #2

01:00:00 74TSS IF: 0.86

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

Max Aerobic Declining

01:00:00 68TSS IF: 0.83

01:00:00 70TSS IF: 0.84

Short Climb Race Simulation

01:00:00 81TSS IF: 0.91

01:00:10 64TSS IF: 0.8

59:45 63TSS IF: 0.8

VO2max Climbing #1

01:00:00 68TSS IF: 0.83