Looking to plan my weekend rides, I noticed that Aniachak -1 converts to Karakul for outside workouts. The profile of the intervals is very different, and the TSS is only 100 vs. 119. Aniachak and -2 load correctly equivalent workouts.
Aniakchak -1 begins with 3x5-minute Endurance intervals between 60-70% FTP that each conclude with a 10-second sprint between 180-200% FTP. The second part consists of almost 70 minutes of Tempo work between 80-87% FTP with short bouts of aerobic Endurance riding at 55-65% FTP separating each interval.
6x7 minute cadence ladders between 183-196 watts. The first 4 minutes should have a higher cadence, and the final 3 should have higher power.
5 minutes easy between intervals.
After main set, ride 30 minutes steady at 132.