Anaerobic

10 Mesociclo 1 Force Lezione 10 - TrainerDay.com

  • Cycling
  • 1h 29mTime
  • 82Stress
  • 0.74Intensity
  • 126Popularity

About this workout

This session is a brutal test of raw sprinting power with 7 sets of 15 seconds at 200% FTP, perfect for building the kick to close gaps during critical moments in races. Incorporate this anaerobic workout into your routine to boost lactate tolerance and prepare for those savage race kicks.

MetodoPit

Workout structure

  • Warm-Up 11:25 min @ 25-45% (25-45w) 105 rpm
  • Active 2:5 min @ 50% (50w) 105 rpm
  • Active 1:50 min @ 70% (70w) 60 rpm
  • Active 55 sec @ 80% (80w) 40 rpm
  • Active 1:13 min @ 90% (90w) 40 rpm
  • Active 17 sec @ 200% (200w) 80 rpm
  • Active 1:5 min @ 25% (25w) 98 rpm
  • Active 1:10 min @ 90% (90w) 40 rpm
  • Active 15 sec @ 200% (200w) 80 rpm
  • Active 1 min @ 25% (25w) 98 rpm
  • Active 1 min @ 90% (90w) 40 rpm
  • Active 15 sec @ 200% (200w) 80 rpm
  • Active 1:30 min @ 25% (25w) 100 rpm
  • Active 1 min @ 95% (95w) 45 rpm
  • Active 15 sec @ 220% (220w) 90 rpm
  • Active 1:5 min @ 25% (25w) 98 rpm
  • Active 1:10 min @ 95% (95w) 45 rpm
  • Active 10 sec @ 200% (200w) 90 rpm
  • Active 1:35 min @ 25% (25w) 98 rpm
  • Active 1:3 min @ 95% (95w) 45 rpm
  • Active 7 sec @ 240% (240w) 90 rpm
  • Active 2:5 min @ 25% (25w) 100 rpm
  • Active 55 sec @ 95% (95w) 50 rpm
  • Active 10 sec @ 200% (200w) 100 rpm
  • Active 1:20 min @ 25% (25w) 98 rpm
  • Active 1 min @ 95% (95w) 50 rpm
  • Active 10 sec @ 200% (200w) 100 rpm
  • Active 1:20 min @ 25% (25w) 98 rpm
  • Active 1 min @ 95% (95w) 50 rpm
  • Active 10 sec @ 200% (200w) 100 rpm
  • Active 5:50 min @ 25% (25w) 98 rpm
  • Active 30 sec @ 60% (60w) 65 rpm
  • Active 20 sec @ 55% (55w) 60 rpm
  • Active 40 sec @ 60% (60w) 60 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 15 sec @ 65% (65w) 60 rpm
  • Active 15 sec @ 70% (70w) 60 rpm
  • Active 15 sec @ 75% (75w) 60 rpm
  • Active 15 sec @ 80% (80w) 60 rpm
  • Active 1:5 min @ 25% (25w) 95 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 15 sec @ 65% (65w) 60 rpm
  • Active 15 sec @ 70% (70w) 60 rpm
  • Active 15 sec @ 75% (75w) 60 rpm
  • Active 15 sec @ 80% (80w) 60 rpm
  • Active 1:10 min @ 25% (25w) 95 rpm
  • Active 22 sec @ 60% (60w) 60 rpm
  • Active 16 sec @ 60% (60w) 60 rpm
  • Active 15 sec @ 65% (65w) 60 rpm
  • Active 12 sec @ 70% (70w) 60 rpm
  • Active 15 sec @ 75% (75w) 60 rpm
  • Active 15 sec @ 80% (80w) 60 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 15 sec @ 65% (65w) 60 rpm
  • Active 15 sec @ 70% (70w) 60 rpm
  • Active 15 sec @ 75% (75w) 60 rpm
  • Active 15 sec @ 80% (80w) 60 rpm
  • Active 1:50 min @ 25% (25w) 95 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 15 sec @ 65% (65w) 60 rpm
  • Active 15 sec @ 70% (70w) 60 rpm
  • Active 15 sec @ 75% (75w) 60 rpm
  • Active 15 sec @ 80% (80w) 60 rpm
  • Active 1:15 min @ 25% (25w) 95 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 17 sec @ 65% (65w) 60 rpm
  • Active 15 sec @ 70% (70w) 60 rpm
  • Active 15 sec @ 75% (75w) 60 rpm
  • Active 15 sec @ 80% (80w) 60 rpm
  • Active 4:38 min @ 25% (25w) 98 rpm
  • Active 55 sec @ 70% (70w) 50 rpm
  • Active 15 sec @ 70% (70w) 30 rpm
  • Active 10 sec @ 300% (300w) 90 rpm
  • Active 1:5 min @ 25% (25w) 98 rpm
  • Active 40 sec @ 70% (70w) 45 rpm
  • Active 35 sec @ 70% (70w) 30 rpm
  • Active 10 sec @ 300% (300w) 100 rpm
  • Active 1:40 min @ 25% (25w) 98 rpm
  • Active 1 min @ 65% (65w) 50 rpm
  • Active 1 min @ 85% (85w) 45 rpm
  • Active 1 min @ 90% (90w) 50 rpm
  • Active 1 min @ 100% (100w) 60 rpm
  • Active 55 sec @ 110% (110w) 70 rpm
  • Active 2:35 min @ 25% (25w) 98 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1:15 min @ 25% (25w) 98 rpm
  • Active 17 sec @ 100% (100w) 100 rpm
  • Active 1:13 min @ 25% (25w) 98 rpm
  • Active 2:55 min @ 35% (35w) 120 rpm
  • Cooldown 4:55 min @ 35-25% (35-25w) 90 rpm