Anaerobic

05 Mesociclo 1 Force - Lezione 5

  • Cycling
  • 1h 21mTime
  • 93Stress
  • 0.83Intensity
  • 190Popularity

About this workout

This workout features a brutal main set of 2 x 60 seconds at 105% FTP, designed to build your top-end punch and lactate tolerance for those critical moments in a group ride or race. Perfect for developing the kick needed to close gaps or launch breakaways, it's a solid addition to your training arsenal.

IlFusar

Workout structure

  • Warm-Up 7 min @ 25% (25w) 100 rpm
  • Active 5:40 min @ 45% (45w) 110 rpm
  • Active 4:35 min @ 50% (50w) 115 rpm
  • Active 1:50 min @ 70% (70w) 40 rpm
  • Active 25 sec @ 190% (190w) 80 rpm
  • Active 55 sec @ 70% (70w) 40 rpm
  • Active 20 sec @ 190% (190w) 80 rpm
  • Active 57 sec @ 70% (70w) 40 rpm
  • Active 18 sec @ 190% (190w) 80 rpm
  • Active 1:5 min @ 70% (70w) 40 rpm
  • Active 20 sec @ 190% (190w) 80 rpm
  • Active 1:16 min @ 70% (70w) 40 rpm
  • Active 20 sec @ 190% (190w) 80 rpm
  • Active 1:10 min @ 70% (70w) 40 rpm
  • Active 20 sec @ 190% (190w) 80 rpm
  • Active 1:24 min @ 70% (70w) 40 rpm
  • Active 20 sec @ 190% (190w) 80 rpm
  • Active 55 sec @ 70% (70w) 40 rpm
  • Active 3:40 min @ 30% (30w) 95 rpm
  • Active 1:25 min @ 80% (80w) 40 rpm
  • Active 1:15 min @ 90% (90w) 45 rpm
  • Active 1:50 min @ 105% (105w) 50 rpm
  • Active 2:10 min @ 80% (80w) 40 rpm
  • Active 2:15 min @ 90% (90w) 45 rpm
  • Active 2 min @ 105% (105w) 50 rpm
  • Active 4:30 min @ 35% (35w) 105 rpm
  • Active 1 min @ 65% (65w) 50 rpm
  • Active 35 sec @ 65% (65w) 50 rpm
  • Active 40 sec @ 65% (65w) 50 rpm
  • Active 30 sec @ 70% (70w) 55 rpm
  • Active 30 sec @ 70% (70w) 55 rpm
  • Active 30 sec @ 80% (80w) 60 rpm
  • Active 30 sec @ 80% (80w) 60 rpm
  • Active 1:10 min @ 80% (80w) 50 rpm
  • Active 1 min @ 100% (100w) 55 rpm
  • Active 55 sec @ 110% (110w) 60 rpm
  • Active 1:15 min @ 80% (80w) 50 rpm
  • Active 55 sec @ 100% (100w) 55 rpm
  • Active 50 sec @ 110% (110w) 60 rpm
  • Active 5:5 min @ 30% (30w) 90 rpm
  • Active 50 sec @ 70% (70w) 60 rpm
  • 2X
    • Active 1 min @ 105% (105w) 60 rpm
    • Active 1 min @ 50% (50w) 75 rpm
  • Active 1:20 min @ 105% (105w) 60 rpm
  • Active 1 min @ 53% (53w) 75 rpm
  • Active 1 min @ 105% (105w) 60 rpm
  • Active 1:5 min @ 50% (50w) 75 rpm
  • Active 1:20 min @ 105% (105w) 60 rpm
  • Active 1:30 min @ 20% (20w) 100 rpm
  • Active 1:15 min @ 40% (40w) 120 rpm
  • Active 1:20 min @ 50% (50w) 120 rpm
  • Active 2:40 min @ 30% (30w) 90 rpm