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Anaerobic
Attack and Hold
Four 30-second attacks, each followed by 4½ minutes held at threshold.
- Duration
- 60 min
- TSS
- 70
- IF
- 0.83
- Difficulty
- Moderate
- Steps
- 16
Power profile
FTP 100%
150%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 0:30 | 150% |
| 5 | Work | 10:30 | 4:30 | 95% |
| 6 | Recovery | 15:00 | 5:00 | 55% |
| 7 | Work | 20:00 | 0:30 | 150% |
| 8 | Work | 20:30 | 4:30 | 95% |
| 9 | Recovery | 25:00 | 5:00 | 55% |
| 10 | Work | 30:00 | 0:30 | 150% |
| 11 | Work | 30:30 | 4:30 | 95% |
| 12 | Recovery | 35:00 | 5:00 | 55% |
| 13 | Work | 40:00 | 0:30 | 150% |
| 14 | Work | 40:30 | 4:30 | 95% |
| 15 | Recovery | 45:00 | 5:00 | 55% |
| 16 | Cool-down | 50:00 | 10:00 | 60 → 40% |