07 Mesociclo 1 Force Lezione 7 - TrainerDay.com

• Cycling
• 1h 18mTime
• 75Stress
• 0.75Intensity
• 21Popularity

About this workout

This intense session features 26 intervals of 30 seconds at 100% FTP, pushing your VO2 max and expanding your aerobic ceiling for when the road gets steep. Perfect for sharpening your legs before a tough group ride or race, this workout is a classic for cyclists looking to boost their top-end power and stamina.

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
  • Active 30 sec @ 100% (100w)
  • Rest 10 sec @ 45% (45w)
• Active 20 sec @ 100% (100w)
• 12X
  • Active 10 sec @ 45% (45w)
  • Active 30 sec @ 110% (110w)
• Rest 10 sec @ 45% (45w)
• Active 15 sec @ 110% (110w)
• 3X
  • Active 10 sec @ 45% (45w)
  • Active 30 sec @ 120% (120w)
• Rest 10 sec @ 45% (45w)
• Active 15 sec @ 120% (120w)
• Active 6:30 min @ 25% (25w)
• 18X
  • Active 30 sec @ 100% (100w)
  • Rest 10 sec @ 45% (45w)
• 3X
  • Active 30 sec @ 120% (120w)
  • Rest 10 sec @ 45% (45w)
• Active 40 sec @ 120% (120w)
• Active 5:50 min @ 30% (30w)
• Active 2:10 min @ 50% (50w)
• Active 1:50 min @ 55% (55w)
• Active 1:25 min @ 65% (65w)
• Active 5:40 min @ 25% (25w)