MyWhoosh Anaerobic Capacity Hills #2 Workout
Time | Workload |
---|---|
3 minutes | From 45 to 60% FTP |
1 minute | 60% FTP |
1 minute | 65% FTP |
1 minute | 81% FTP |
1 minute | 109% FTP |
2 minutes | 50% FTP |
4 minutes | 90% FTP |
3 minutes | 50% FTP |
5 minutes | 60% FTP |
3 minutes | From 60 to 75% FTP@ 75 RPM |
30 seconds | 140% FTP@ 75 RPM |
2 minutes | From 75 to 60% FTP |
2 minutes | 60% FTP |
3 minutes | From 60 to 75% FTP@ 80 RPM |
1 minute | 130% FTP@ 80 RPM |
2 minutes | From 75 to 60% FTP |
2 minutes | 60% FTP |
3 minutes | From 60 to 75% FTP@ 85 RPM |
2 minutes | 121% FTP@ 85 RPM |
2 minutes | From 75 to 60% FTP |
2 minutes | 60% FTP |
3 minutes | From 60 to 75% FTP@ 75 RPM |
30 seconds | 150% FTP@ 75 RPM |
2 minutes | From 75 to 60% FTP |
3 minutes | From 60 to 75% FTP@ 85 RPM |
1 minute | 130% FTP@ 85 RPM |
5 minutes | From 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