Anaerobic

04 Mesociclo 1 Force Lezione 4 - TrainerDay.com

  • Cycling
  • 1h 16mTime
  • 67Stress
  • 0.72Intensity
  • 297Popularity

About this workout

This session focuses on short, intense bursts with 3 × 15 seconds at 110% FTP, designed to build the kick for closing gaps or launching breakaways. Perfect for improving your raw sprinting power and lactate tolerance, this workout is a must for those looking to punch harder during races or group rides.

Maurimtb

Workout structure

  • Active 5:55 min @ 35% (35w) 100 rpm
  • Active 9:35 min @ 50% (50w) 110 rpm
  • Active 45 sec @ 60% (60w) 60 rpm
  • Active 1:35 min @ 70% (70w) 40 rpm
  • Active 10 sec @ 100-170% (100-170w) 40 rpm
  • Active 50 sec @ 35% (35w) 85 rpm
  • Active 23 sec @ 70% (70w) 35 rpm
  • Active 10 sec @ 100-170% (100-170w) 35 rpm
  • Active 1:2 min @ 35% (35w) 85 rpm
  • Active 17 sec @ 75% (75w) 35 rpm
  • Active 10 sec @ 100-170% (100-170w) 35 rpm
  • Active 1:8 min @ 30% (30w) 85 rpm
  • Active 30 sec @ 75% (75w) 35 rpm
  • Active 10 sec @ 100-170% (100-170w) 35 rpm
  • Active 1:30 min @ 30% (30w) 85 rpm
  • Active 25 sec @ 75% (75w) 35 rpm
  • Active 10 sec @ 100-170% (100-170w) 35 rpm
  • Active 55 sec @ 30% (30w) 85 rpm
  • Active 26 sec @ 75% (75w) 35 rpm
  • Active 10 sec @ 100-170% (100-170w) 35 rpm
  • Active 1:14 min @ 25% (25w) 85 rpm
  • Active 28 sec @ 75% (75w) 35 rpm
  • Active 10 sec @ 100-170% (100-170w) 35 rpm
  • Active 1:27 min @ 25% (25w) 85 rpm
  • Active 19 sec @ 75% (75w) 35 rpm
  • Active 9 sec @ 100-170% (100-170w) 35 rpm
  • Active 52 sec @ 25% (25w) 85 rpm
  • Active 25 sec @ 75% (75w) 35 rpm
  • Active 8 sec @ 100-170% (100-170w) 35 rpm
  • Active 1:12 min @ 25% (25w) 85 rpm
  • Active 21 sec @ 75% (75w) 35 rpm
  • Active 9 sec @ 100-170% (100-170w) 35 rpm
  • Active 4:25 min @ 25% (25w) 98 rpm
  • Active 1:5 min @ 130% (130w)
  • Active 55 sec @ 30% (30w) 85 rpm
  • Active 45 sec @ 130% (130w)
  • Active 1:30 min @ 30% (30w) 85 rpm
  • Active 35 sec @ 130% (130w)
  • Active 1:25 min @ 30% (30w) 88 rpm
  • Active 50 sec @ 130% (130w)
  • Active 1:10 min @ 30% (30w) 88 rpm
  • Active 55 sec @ 130% (130w)
  • Active 1:40 min @ 30% (30w) 88 rpm
  • Active 47 sec @ 130% (130w)
  • Active 5:18 min @ 30% (30w) 90 rpm
  • Active 2:2 min @ 65% (65w)
  • Active 20 sec @ 110% (110w) 40 rpm
  • Active 21 sec @ 65% (65w)
  • Active 20 sec @ 110% (110w) 40 rpm
  • Active 13 sec @ 65% (65w)
  • Active 20 sec @ 110% (110w) 40 rpm
  • Active 12 sec @ 65% (65w)
  • Active 15 sec @ 110% (110w) 40 rpm
  • Active 15 sec @ 65% (65w)
  • Active 16 sec @ 110% (110w) 40 rpm
  • Active 14 sec @ 65% (65w)
  • 3X
    • Active 15 sec @ 110% (110w) 40 rpm
    • Rest 15 sec @ 65% (65w)
  • Active 15 sec @ 110% (110w) 40 rpm
  • Active 18 sec @ 65% (65w)
  • Active 17 sec @ 110% (110w) 40 rpm
  • Active 1:7 min @ 25% (25w) 88 rpm
  • Active 27 sec @ 65% (65w)
  • Active 16 sec @ 110% (110w) 40 rpm
  • Active 19 sec @ 65% (65w)
  • Active 22 sec @ 110% (110w) 40 rpm
  • Active 16 sec @ 65% (65w)
  • Active 22 sec @ 110% (110w) 40 rpm
  • Active 20 sec @ 65% (65w)
  • Active 15 sec @ 110% (110w) 40 rpm
  • Active 21 sec @ 65% (65w)
  • Active 15 sec @ 110% (110w) 40 rpm
  • Active 2:16 min @ 25% (25w) 88 rpm
  • Active 2:15 min @ 45% (45w) 115 rpm
  • Active 1 min @ 83% (83w) 120 rpm
  • Active 1 min @ 95% (95w) 120 rpm
  • Active 4:15 min @ 25% (25w) 93 rpm