Anaerobic

08 Mesociclo 1 Force - Lezione 8

  • Cycling
  • 1h 21mTime
  • 94Stress
  • 0.83Intensity
  • 131Popularity

About this workout

This brutal anaerobic workout with 2 efforts of 45 seconds at 120% FTP will build your kick to close gaps and enhance your raw sprinting power. Perfect for sharpening your top-end punch before races or tackling aggressive group ride sprints.

IlFusar

Workout structure

  • Warm-Up 7:30 min @ 25% (25w) 105 rpm
  • Active 7:5 min @ 40% (40w) 115 rpm
  • Active 2:35 min @ 75% (75w) 35 rpm
  • 2X
    • Active 45 sec @ 90% (90w) 35 rpm
    • Active 30 sec @ 105% (105w) 45 rpm
    • Active 30 sec @ 130% (130w) 50 rpm
    • Active 1 min @ 25% (25w) 95 rpm
  • Active 45 sec @ 90% (90w) 35 rpm
  • Active 30 sec @ 105% (105w) 45 rpm
  • Active 30 sec @ 130% (130w) 50 rpm
  • Active 1:15 min @ 25% (25w) 95 rpm
  • Active 45 sec @ 90% (90w) 35 rpm
  • Active 30 sec @ 105% (105w) 45 rpm
  • Active 30 sec @ 130% (130w) 50 rpm
  • Active 55 sec @ 25% (25w) 95 rpm
  • Active 50 sec @ 90% (90w) 35 rpm
  • Active 30 sec @ 105% (105w) 45 rpm
  • Active 30 sec @ 130% (130w) 50 rpm
  • Active 2:50 min @ 25% (25w) 95 rpm
  • Active 1:25 min @ 60% (60w) 55 rpm
  • 2X
    • Active 45 sec @ 105% (105w) 45 rpm
    • Active 45 sec @ 120% (120w) 50 rpm
    • Active 30 sec @ 135% (135w) 55 rpm
    • Active 1 min @ 25% (25w) 95 rpm
  • Active 45 sec @ 105% (105w) 45 rpm
  • Active 30 sec @ 120% (120w) 50 rpm
  • Active 30 sec @ 135% (135w) 55 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 45 sec @ 105% (105w) 45 rpm
  • Active 45 sec @ 120% (120w) 50 rpm
  • Active 30 sec @ 135% (135w) 55 rpm
  • Active 4:10 min @ 25% (25w) 98 rpm
  • Active 50 sec @ 80% (80w) 50 rpm
  • Active 45 sec @ 105% (105w) 50 rpm
  • Active 45 sec @ 115% (115w) 55 rpm
  • 2X
    • Active 30 sec @ 130% (130w) 60 rpm
    • Active 1:15 min @ 25% (25w) 98 rpm
    • Active 45 sec @ 105% (105w) 50 rpm
    • Active 30 sec @ 115% (115w) 55 rpm
  • Active 30 sec @ 130% (130w) 60 rpm
  • Active 1 min @ 25% (25w) 98 rpm
  • Active 45 sec @ 105% (105w) 50 rpm
  • Active 30 sec @ 115% (115w) 55 rpm
  • Active 30 sec @ 140% (140w) 60 rpm
  • Active 5:20 min @ 25% (25w) 100 rpm
  • Active 25 sec @ 80% (80w) 80 rpm
  • Active 50 sec @ 35% (35w) 95 rpm
  • Active 30 sec @ 95% (95w) 85 rpm
  • Active 1:15 min @ 35% (35w) 95 rpm
  • Active 40 sec @ 90% (90w) 70 rpm
  • Active 1:5 min @ 35% (35w) 100 rpm
  • Active 20 sec @ 100% (100w) 80 rpm
  • Active 1:20 min @ 35% (35w) 100 rpm
  • Active 40 sec @ 85% (85w) 70 rpm
  • Active 1 min @ 35% (35w) 100 rpm
  • Active 20 sec @ 110% (110w) 85 rpm
  • Cooldown 6:35 min @ 48-28% (48-28w) 100 rpm