YourIntervalsAnaerobic Pro
2-Minute Repeats
Eight two-minute efforts at 120 % to build anaerobic capacity.
014 min28 min41 min55 min
Duration55 min
DifficultyExtreme
TSS (est.)72
Intensity factor0.89
Workout structure
15 min 45→70 % + 8 × (2 min @ 120 % + 2 min @ 50 %) + 8 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP15 min
- 8 × repeat2 min @ 120 % + 2 min @ 50 %32 min
- VO2max120 % FTP · 300 W at 250 W2 min
- Recovery50 % FTP · 125 W at 250 W2 min
- Cool-down65 % → 40 % FTP8 min
Why ride 2-Minute Repeats?
Very short, intense efforts with generous recovery. They build your ability to attack, accelerate and handle repeated surges.
When to use it
Occasionally, when your riding calls for explosive efforts.
Recovery
The efforts are short but the strain is high. Follow with easy riding.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.