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MyWhoosh Increasing Anaerobic Capacity Workout

50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds60–75% FTP 3 minutes50% FTP 2 minutes90–104% FTP 5 minutes50% FTP 3 minutes121% FTP 2 minutes50% FTP 1 minute131% FTP 1 minute50% FTP 1 minute140% FTP 30 seconds50% FTP 5 minutes121% FTP 2 minutes50% FTP 1 minute131% FTP 1 minute50% FTP 1 minute140% FTP 30 seconds50% FTP 5 minutes121% FTP 2 minutes50% FTP 1 minute131% FTP 1 minute50% FTP 1 minute140% FTP 30 seconds50% FTP 5 minutes55–45% FTP 5 minutes
RepeatsTimeWorkload
1x3 minutes50% FTP
4x10 seconds200% FTP
50 seconds50% FTP
1x3 minutesFrom 60 to 75% FTP
1x2 minutes50% FTP
1x5 minutesFrom 90 to 104% FTP
1x3 minutes50% FTP
3x2 minutes121% FTP
1 minute50% FTP
1 minute131% FTP
1 minute50% FTP
30 seconds140% FTP
5 minutes50% FTP
1x5 minutesFrom 55 to 45% FTP

Workout overview

⏱️ Duration:56 minutes
💪 Training Stress Score (TSS):85
🦵 Intensity Factor (IF):0.95

Zone distribution

😀 Active Recovery:37 minutes 4 seconds
🙂 Endurance:3 minutes 10 seconds
😐 Tempo:6 seconds
😅 Threshold:5 minutes
😰 VO2 Max:-
🥵 Anaerobic:11 minutes 10 seconds
🚴 Free Ride:-

Workout description

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.

Workout designed by: Kevin Poulton