MyWhoosh Anaerobic Capacity Hills #2 Workout

TimeWorkload
3 minutesFrom 45 to 60% FTP
1 minute60% FTP
1 minute65% FTP
1 minute81% FTP
1 minute109% FTP
2 minutes50% FTP
4 minutes90% FTP
3 minutes50% FTP
5 minutes60% FTP
3 minutesFrom 60 to 75% FTP@ 75 RPM
30 seconds140% FTP@ 75 RPM
2 minutesFrom 75 to 60% FTP
2 minutes60% FTP
3 minutesFrom 60 to 75% FTP@ 80 RPM
1 minute130% FTP@ 80 RPM
2 minutesFrom 75 to 60% FTP
2 minutes60% FTP
3 minutesFrom 60 to 75% FTP@ 85 RPM
2 minutes121% FTP@ 85 RPM
2 minutesFrom 75 to 60% FTP
2 minutes60% FTP
3 minutesFrom 60 to 75% FTP@ 75 RPM
30 seconds150% FTP@ 75 RPM
2 minutesFrom 75 to 60% FTP
3 minutesFrom 60 to 75% FTP@ 85 RPM
1 minute130% FTP@ 85 RPM
5 minutesFrom 60 to 45% FTP

Workout overview

⏱️ Duration:1 hour
💪 Training Stress Score (TSS):67
🦵 Intensity Factor (IF):0.81

Zone distribution

😀 Active Recovery:10 minutes 3 seconds
🙂 Endurance:38 minutes 7 seconds
😐 Tempo:1 minute 50 seconds
😅 Threshold:4 minutes
😰 VO2 Max:1 minute
🥵 Anaerobic:5 minutes
🚴 Free Ride:-

Workout description

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.

This session replicates 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.

Workout designed by: Kevin Poulton

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