Anaerobic

09 Mesociclo 1 Force - Lezione 9

  • Cycling
  • 1h 25mTime
  • 103Stress
  • 0.85Intensity
  • 90Popularity

About this workout

This session features intense 4 × 30 sec efforts at 100% FTP with brief recoveries, perfect for building your top-end punch and lactate tolerance. Ideal for fine-tuning your kick during group ride sprints or when closing gaps in a race, this workout will help you develop that savage power when you need it most.

IlFusar

Workout structure

  • Warm-Up 10:40 min @ 25-45% (25-45w) 100 rpm
  • Active 6:55 min @ 40% (40w) 105 rpm
  • Active 1 min @ 55% (55w) 55 rpm
  • Active 2:45 min @ 80% (80w) 35 rpm
  • Active 45 sec @ 100% (100w) 40 rpm
  • Active 30 sec @ 160% (160w) 50 rpm
  • Active 1:35 min @ 20% (20w) 90 rpm
  • Active 1 min @ 100% (100w) 40 rpm
  • Active 30 sec @ 150% (150w) 50 rpm
  • Active 1:30 min @ 20% (20w) 90 rpm
  • Active 1:5 min @ 100% (100w) 40 rpm
  • Active 30 sec @ 180% (180w) 50 rpm
  • Active 1:15 min @ 20% (20w) 90 rpm
  • Active 1:5 min @ 100% (100w) 40 rpm
  • Active 30 sec @ 150% (150w) 50 rpm
  • Active 1:25 min @ 20% (20w) 90 rpm
  • Active 1:10 min @ 100% (100w) 40 rpm
  • Active 30 sec @ 150% (150w) 55 rpm
  • Active 4:45 min @ 25% (25w) 105 rpm
  • Active 58 sec @ 55% (55w) 55 rpm
  • Active 30 sec @ 65% (65w) 50 rpm
  • Active 30 sec @ 65% (65w) 50 rpm
  • Active 32 sec @ 100% (100w) 45 rpm
  • Active 10 sec @ 250% (250w) 75 rpm
  • Active 1:20 min @ 25% (25w) 105 rpm
  • Active 35 sec @ 65% (65w) 50 rpm
  • Active 30 sec @ 65% (65w) 50 rpm
  • Active 22 sec @ 100% (100w) 45 rpm
  • Active 20 sec @ 250% (250w) 75 rpm
  • Active 2:15 min @ 25% (25w) 105 rpm
  • Active 35 sec @ 70% (70w) 50 rpm
  • Active 30 sec @ 70% (70w) 50 rpm
  • Active 25 sec @ 100% (100w) 45 rpm
  • Active 15 sec @ 250% (250w) 75 rpm
  • Active 3:35 min @ 25% (25w) 105 rpm
  • Active 50 sec @ 70% (70w) 50 rpm
  • Active 1:15 min @ 85% (85w) 35 rpm
  • Active 30 sec @ 140% (140w) 135 rpm
  • Active 1:30 min @ 25% (25w) 90 rpm
  • Active 45 sec @ 85% (85w) 35 rpm
  • Active 45 sec @ 140% (140w) 120 rpm
  • Active 2:5 min @ 25% (25w) 95 rpm
  • Active 55 sec @ 85% (85w) 35 rpm
  • Active 45 sec @ 140% (140w) 120 rpm
  • Active 6:15 min @ 25% (25w) 100 rpm
  • Active 45 sec @ 85% (85w) 45 rpm
  • Active 30 sec @ 90% (90w) 50 rpm
  • Active 30 sec @ 95% (95w) 55 rpm
  • Active 35 sec @ 100% (100w) 60 rpm
  • Active 25 sec @ 105% (105w) 65 rpm
  • Active 30 sec @ 110% (110w) 70 rpm
  • Active 30 sec @ 115% (115w) 75 rpm
  • Active 30 sec @ 125% (125w) 80 rpm
  • Active 2:5 min @ 25% (25w) 90 rpm
  • Active 1:30 min @ 85% (85w) 45 rpm
  • Active 30 sec @ 90% (90w) 50 rpm
  • Active 30 sec @ 95% (95w) 55 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 30 sec @ 105% (105w) 65 rpm
  • Active 30 sec @ 110% (110w) 70 rpm
  • Active 30 sec @ 115% (115w) 75 rpm
  • Active 30 sec @ 125% (125w) 80 rpm
  • Active 5:45 min @ 45% (45w) 98 rpm