07 Mesociclo 1 Force - Lezione 7

• Cycling
• 1h 18mTime
• 75Stress
• 0.75Intensity
• 185Popularity

About this workout

This workout features 26 high-intensity intervals of 30 seconds at 100% FTP, designed to push your VO2 max and enhance your aerobic ceiling—perfect for tackling steep climbs or surging in competitive situations. Incorporate this session into your training to build the endurance needed for long, hard efforts, making it a staple for those focused on improving their grundlagenausdauer.

Workout structure

• Warm-Up 10:50 min @ 25% (25w) 105 rpm
• Active 5:50 min @ 35% (35w) 115 rpm
• Active 3:10 min @ 60% (60w) 45 rpm
• Active 30 sec @ 100% (100w) 35 rpm
• Active 10 sec @ 45% (45w) 45 rpm
• Active 30 sec @ 100% (100w) 50 rpm
• Active 10 sec @ 45% (45w) 90 rpm
• Active 30 sec @ 100% (100w) 35 rpm
• Active 10 sec @ 45% (45w) 45 rpm
• Active 30 sec @ 100% (100w) 50 rpm
• Active 10 sec @ 45% (45w) 95 rpm
• Active 30 sec @ 100% (100w) 50 rpm
• Active 10 sec @ 45% (45w) 50 rpm
• Active 30 sec @ 100% (100w) 50 rpm
• Active 10 sec @ 45% (45w) 95 rpm
• 8X
  • 30 sec @ 100% (100w)
  • 10 sec @ 45% (45w)
• 20 sec @ 100% (100w)
• 12X
  • 10 sec @ 45% (45w)
  • 30 sec @ 110% (110w)
• 10 sec @ 45% (45w)
• 15 sec @ 110% (110w)
• 3X
  • 10 sec @ 45% (45w)
  • 30 sec @ 120% (120w)
• 10 sec @ 45% (45w)
• 15 sec @ 120% (120w)
• 6:30 min @ 25% (25w)
• 18X
  • 30 sec @ 100% (100w)
  • 10 sec @ 45% (45w)
• 3X
  • 30 sec @ 120% (120w)
  • 10 sec @ 45% (45w)
• 40 sec @ 120% (120w)
• 5:50 min @ 30% (30w)
• 26 sec @ 50% (50w)
• 8 sec @ 90% (90w)
• 40 sec @ 50% (50w)
• 8 sec @ 90% (90w)
• 48 sec @ 50% (50w)
• 1 sec @ 55% (55w)
• 7 sec @ 90% (90w)
• 52 sec @ 55% (55w)
• 7 sec @ 90% (90w)
• 43 sec @ 55% (55w)
• 16 sec @ 65% (65w)
• 7 sec @ 90% (90w)
• 53 sec @ 65% (65w)
• 7 sec @ 90% (90w)
• 2 sec @ 65% (65w)
• 5:40 min @ 25% (25w)