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Anaerobic
Anaerobic Capacity 2×(5×1)
Two sets of five 1-minute efforts at 135 %, then 10 minutes of endurance.
- Duration
- 60 min
- TSS
- 81
- IF
- 0.90
- Difficulty
- Hard
- Steps
- 26
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 | 1:00 | 135% |
| 5 | Recovery | 11:00 | 2:00 | 50% |
| 6 | Work | 13:00 | 1:00 | 135% |
| 7 | Recovery | 14:00 | 2:00 | 50% |
| 8 | Work | 16:00 | 1:00 | 135% |
| 9 | Recovery | 17:00 | 2:00 | 50% |
| 10 | Work | 19:00 | 1:00 | 135% |
| 11 | Recovery | 20:00 | 2:00 | 50% |
| 12 | Work | 22:00 | 1:00 | 135% |
| 13 | Recovery | 23:00 | 2:00 | 50% |
| 14 | Recovery | 25:00 | 5:00 | 50% |
| 15 | Work | 30:00 | 1:00 | 135% |
| 16 | Recovery | 31:00 | 2:00 | 50% |
| 17 | Work | 33:00 | 1:00 | 135% |
| 18 | Recovery | 34:00 | 2:00 | 50% |
| 19 | Work | 36:00 | 1:00 | 135% |
| 20 | Recovery | 37:00 | 2:00 | 50% |
| 21 | Work | 39:00 | 1:00 | 135% |
| 22 | Recovery | 40:00 | 2:00 | 50% |
| 23 | Work | 42:00 | 1:00 | 135% |
| 24 | Recovery | 43:00 | 2:00 | 50% |
| 25 | Work | 45:00 | 10:00 | 70% |
| 26 | Cool-down | 55:00 | 5:00 | 60 → 40% |