Anaerobic Capacity 8 x 1 min
Eight 1-minute efforts at 125 to 140% of FTP with 3 minutes easy, classic anaerobic capacity work for attacks and short climbs.
- Duration
- 1 h
- Effort
- 49
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 20 s | 125-140% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 70 s | 55-65% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Hard and even | 1 min | 125-140% FTP90-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
One minute efforts at 125 to 140% of FTP work the anaerobic system hard. The legs fill up in the second half of each effort, and the 3 minutes of easy spinning give you enough time to recover most of your power before the next one. Eight repeats add up to 8 minutes of work.
This kind of effort matters on short climbs, in attacks, when you bridge a gap and in the final minute of a criterium. The session raises the amount of work you can do above VO2max and how well you tolerate the burning legs that come with it.
It suits intermediate riders in the build and peak phases. Pace each effort evenly rather than sprinting the start, and aim to finish all eight within the range. Progress by adding two repeats or by reducing the recovery to 2.5 minutes. Keep it out of the base phase unless you race all year.
Tips
- Start at target power and hold it instead of sprinting the first 10 seconds.
- Use the full 3 minutes of recovery at very easy power.
- Ride in resistance mode if your trainer struggles with fast power changes.
Good forRoad raceCriterium
Season phaseBuildPeak