Anaerobic

14 Mesociclo 2 Power Lezione 4 - TrainerDay.com

  • Cycling
  • 1h 25mTime
  • 87Stress
  • 0.78Intensity
  • 60Popularity

About this workout

This workout features a brutal main set of 10×30 seconds at 130% FTP, pushing your critical power and lactate tolerance to the limit with short recoveries. Perfect for building the kick needed for closing gaps in races or launching savage attacks during group rides, this session will sharpen your top-end punch.

MetodoPit

Workout structure

  • Warm-Up 7:10 min @ 20-35% (20-35w) 105 rpm
  • Active 5:20 min @ 35% (35w) 108 rpm
  • Active 4:30 min @ 45% (45w) 110 rpm
  • Active 2 min @ 65% (65w) 60 rpm
  • Active 2:15 min @ 95% (95w) 55 rpm
  • Active 20 sec @ 105% (105w) 60 rpm
  • Active 20 sec @ 115% (115w) 65 rpm
  • Active 20 sec @ 125% (125w) 70 rpm
  • Active 1 min @ 20% (20w) 100 rpm
  • Active 1:57 min @ 95% (95w) 55 rpm
  • Active 23 sec @ 105% (105w) 60 rpm
  • Active 20 sec @ 115% (115w) 65 rpm
  • Active 20 sec @ 125% (125w) 70 rpm
  • Active 1 min @ 20% (20w) 100 rpm
  • Active 1:58 min @ 95% (95w) 55 rpm
  • Active 20 sec @ 105% (105w) 60 rpm
  • Active 17 sec @ 115% (115w) 65 rpm
  • Active 20 sec @ 125% (125w) 70 rpm
  • Active 1:20 min @ 20% (20w) 100 rpm
  • Active 2 min @ 100% (100w) 55 rpm
  • Active 20 sec @ 110% (110w) 60 rpm
  • Active 20 sec @ 120% (120w) 65 rpm
  • Active 15 sec @ 130% (130w) 70 rpm
  • Active 1:5 min @ 20% (20w) 100 rpm
  • Active 2 min @ 100% (100w) 55 rpm
  • Active 20 sec @ 110% (110w) 60 rpm
  • Active 20 sec @ 120% (120w) 65 rpm
  • Active 15 sec @ 130% (130w) 70 rpm
  • Active 4:35 min @ 20% (20w) 100 rpm
  • Active 50 sec @ 50% (50w) 60 rpm
  • Active 1:30 min @ 60% (60w) 60 rpm
  • Active 1:30 min @ 50% (50w) 55 rpm
  • Active 1:30 min @ 60% (60w) 60 rpm
  • Active 1:25 min @ 50% (50w) 55 rpm
  • Active 1:50 min @ 55% (55w) 60 rpm
  • Active 1:10 min @ 50% (50w) 55 rpm
  • Active 1:50 min @ 55% (55w) 60 rpm
  • Active 1:15 min @ 50% (50w) 55 rpm
  • Active 2 min @ 55% (55w) 60 rpm
  • Active 1 min @ 50% (50w) 55 rpm
  • Active 2 min @ 55% (55w) 60 rpm
  • Active 5 min @ 20% (20w) 100 rpm
  • Active 27 sec @ 75% (75w) 40 rpm
  • Active 28 sec @ 130% (130w) 55 rpm
  • Active 35 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 130% (130w) 55 rpm
  • Active 40 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 130% (130w) 55 rpm
  • Active 30 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 130% (130w) 55 rpm
  • Active 35 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 130% (130w) 55 rpm
  • Active 1:28 min @ 20% (20w) 95 rpm
  • Active 30 sec @ 130% (130w) 60 rpm
  • Active 35 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 130% (130w) 60 rpm
  • Active 30 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 130% (130w) 60 rpm
  • Active 32 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 130% (130w) 60 rpm
  • Active 50 sec @ 60% (60w) 30 rpm
  • Active 38 sec @ 130% (130w) 60 rpm
  • Active 1:22 min @ 20% (20w) 95 rpm
  • Active 27 sec @ 80% (80w) 50 rpm
  • Active 23 sec @ 130% (130w) 65 rpm
  • Active 25 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 140% (140w) 65 rpm
  • Active 35 sec @ 60% (60w) 30 rpm
  • Active 30 sec @ 140% (140w) 65 rpm
  • Cooldown 3:20 min @ 35-20% (35-20w) 108 rpm