Anaerobic

06 Mesociclo 1 Force - Lezione 6

  • Cycling
  • 1h 24mTime
  • 85Stress
  • 0.78Intensity
  • 235Popularity

About this workout

This workout packs a punch with 2 sets of 20 seconds at 120% FTP, perfect for developing your kick to close gaps and boost your raw sprinting power. Ideal for sharpening your anaerobic capacity during group rides or preparing for intense race moments, it’s a classic staple for any cyclist’s training arsenal.

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Workout structure

  • Warm-Up 6:50 min @ 25% (25w) 100 rpm
  • Active 2:25 min @ 45% (45w) 108 rpm
  • Active 5:45 min @ 60% (60w) 113 rpm
  • Active 2:40 min @ 70% (70w) 55 rpm
  • Active 55 sec @ 100% (100w) 55 rpm
  • Active 45 sec @ 110% (110w) 55 rpm
  • Active 35 sec @ 120% (120w) 55 rpm
  • Active 35 sec @ 130% (130w) 55 rpm
  • Active 2:5 min @ 25% (25w) 100 rpm
  • Active 1:45 min @ 70% (70w) 55 rpm
  • Active 36 sec @ 100% (100w) 55 rpm
  • Active 50 sec @ 110% (110w) 55 rpm
  • Active 40 sec @ 120% (120w) 55 rpm
  • Active 35 sec @ 130% (130w) 55 rpm
  • Active 4:5 min @ 25% (25w) 100 rpm
  • Active 1:55 min @ 75% (75w) 50 rpm
  • Active 25 sec @ 110% (110w) 65 rpm
  • Active 20 sec @ 120% (120w) 70 rpm
  • Active 18 sec @ 130% (130w) 75 rpm
  • Active 42 sec @ 75% (75w) 50 rpm
  • 2X
    • Active 20 sec @ 110% (110w) 65 rpm
    • Active 20 sec @ 120% (120w) 70 rpm
    • Active 15 sec @ 130% (130w) 75 rpm
    • Active 1:5 min @ 75% (75w) 50 rpm
  • Active 20 sec @ 110% (110w) 65 rpm
  • Active 20 sec @ 120% (120w) 70 rpm
  • Active 20 sec @ 130% (130w) 75 rpm
  • Active 5:40 min @ 25% (25w) 98 rpm
  • Active 2:20 min @ 75% (75w) 50 rpm
  • Active 1:50 min @ 85% (85w) 55 rpm
  • Active 2:5 min @ 95% (95w) 60 rpm
  • Active 2 min @ 105% (105w) 65 rpm
  • Active 5:10 min @ 25% (25w) 100 rpm
  • Active 40 sec @ 38% (38w) 50 rpm
  • Active 1:20 min @ 55% (55w) 50 rpm
  • Active 25 sec @ 60% (60w) 55 rpm
  • Active 30 sec @ 70% (70w) 60 rpm
  • Active 1:5 min @ 45% (45w) 45 rpm
  • Active 40 sec @ 55% (55w) 50 rpm
  • Active 20 sec @ 60% (60w) 55 rpm
  • Active 30 sec @ 70% (70w) 60 rpm
  • Active 2:10 min @ 25% (25w) 90 rpm
  • Active 40 sec @ 55% (55w) 60 rpm
  • Active 45 sec @ 55% (55w) 60 rpm
  • Active 30 sec @ 65% (65w) 55 rpm
  • Active 30 sec @ 65% (65w) 50 rpm
  • Active 1 min @ 55% (55w) 60 rpm
  • Active 30 sec @ 55% (55w) 60 rpm
  • Active 30 sec @ 65% (65w) 55 rpm
  • Active 30 sec @ 60% (60w) 50 rpm
  • Active 3:10 min @ 25% (25w) 90 rpm
  • Active 1:25 min @ 55% (55w) 40 rpm
  • Active 50 sec @ 75% (75w) 40 rpm
  • Active 15 sec @ 170% (170w) 80 rpm
  • Active 40 sec @ 25% (25w) 85 rpm
  • Active 50 sec @ 80% (80w) 45 rpm
  • Active 20 sec @ 170% (170w) 90 rpm
  • Active 45 sec @ 25% (25w) 85 rpm
  • Active 1:5 min @ 100% (100w) 50 rpm
  • Active 10 sec @ 200% (200w) 90 rpm
  • Cooldown 3:25 min @ 35% (35w) 98 rpm