Anaerobic

15 Mesociclo 2 Power - Lezione 5

  • Cycling
  • 1h 28mTime
  • 102Stress
  • 0.83Intensity
  • 50Popularity

About this workout

This workout features a punishing main set of 12×30 seconds at 100% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for improving your kick to close gaps during group rides or race scenarios, it’s a classic anaerobic effort that will sharpen your top-end punch.

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Workout structure

  • Warm-Up 4:50 min @ 20-35% (20-35w) 105 rpm
  • Active 5:55 min @ 40% (40w) 105 rpm
  • Active 35 sec @ 75% (75w) 105 rpm
  • Active 1:10 min @ 50% (50w) 105 rpm
  • Active 1 min @ 85% (85w) 105 rpm
  • Active 1:5 min @ 50% (50w) 105 rpm
  • Active 1:20 min @ 82% (82w) 105 rpm
  • Active 50 sec @ 50% (50w) 105 rpm
  • Active 55 sec @ 75% (75w) 105 rpm
  • Active 1:50 min @ 40% (40w) 100 rpm
  • Active 1 min @ 80% (80w) 55 rpm
  • Active 20 sec @ 90% (90w) 60 rpm
  • Active 18 sec @ 100% (100w) 65 rpm
  • Active 22 sec @ 110% (110w) 70 rpm
  • Active 20 sec @ 120% (120w) 75 rpm
  • Active 18 sec @ 130% (130w) 80 rpm
  • Active 1 min @ 20% (20w) 95 rpm
  • Active 22 sec @ 85% (85w) 55 rpm
  • Active 20 sec @ 95% (95w) 60 rpm
  • Active 19 sec @ 105% (105w) 65 rpm
  • Active 20 sec @ 115% (115w) 70 rpm
  • Active 19 sec @ 125% (125w) 75 rpm
  • Active 20 sec @ 140% (140w) 80 rpm
  • Active 1:2 min @ 20% (20w) 95 rpm
  • Active 20 sec @ 90% (90w) 55 rpm
  • Active 20 sec @ 100% (100w) 60 rpm
  • Active 20 sec @ 110% (110w) 65 rpm
  • Active 20 sec @ 120% (120w) 70 rpm
  • Active 19 sec @ 130% (130w) 75 rpm
  • Active 16 sec @ 150% (150w) 80 rpm
  • Active 1:5 min @ 20% (20w) 95 rpm
  • Active 20 sec @ 95% (95w) 55 rpm
  • Active 20 sec @ 105% (105w) 60 rpm
  • Active 20 sec @ 115% (115w) 65 rpm
  • Active 18 sec @ 125% (125w) 70 rpm
  • Active 20 sec @ 135% (135w) 75 rpm
  • Active 17 sec @ 155% (155w) 80 rpm
  • Active 1:3 min @ 20% (20w) 95 rpm
  • Active 20 sec @ 95% (95w) 55 rpm
  • Active 22 sec @ 105% (105w) 60 rpm
  • Active 20 sec @ 115% (115w) 65 rpm
  • Active 20 sec @ 125% (125w) 70 rpm
  • Active 18 sec @ 135% (135w) 75 rpm
  • Active 17 sec @ 155% (155w) 80 rpm
  • Active 5:55 min @ 20% (20w) 95 rpm
  • Active 55 sec @ 50% (50w) 70 rpm
  • Active 40 sec @ 70% (70w) 65 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 35 sec @ 90% (90w) 70 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 30 sec @ 90% (90w) 70 rpm
  • Active 27 sec @ 100% (100w) 70 rpm
  • Active 31 sec @ 90% (90w) 70 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 29 sec @ 90% (90w) 70 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 30 sec @ 90% (90w) 70 rpm
  • Active 32 sec @ 100% (100w) 70 rpm
  • Active 29 sec @ 90% (90w) 70 rpm
  • Active 29 sec @ 100% (100w) 70 rpm
  • Active 31 sec @ 90% (90w) 70 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 32 sec @ 90% (90w) 70 rpm
  • Active 29 sec @ 100% (100w) 70 rpm
  • Active 29 sec @ 90% (90w) 70 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 30 sec @ 90% (90w) 70 rpm
  • Active 29 sec @ 100% (100w) 70 rpm
  • Active 31 sec @ 90% (90w) 70 rpm
  • Active 29 sec @ 100% (100w) 70 rpm
  • Active 4:33 min @ 20% (20w) 90 rpm
  • Active 1:25 min @ 65% (65w) 60 rpm
  • Active 10:10 min @ 90% (90w) 60 rpm
  • Active 4:30 min @ 20% (20w) 90 rpm
  • Active 55 sec @ 60% (60w) 50 rpm
  • Active 23 sec @ 160% (160w) 60 rpm
  • Active 1:18 min @ 20% (20w) 90 rpm
  • Active 29 sec @ 160% (160w) 60 rpm
  • Active 1:26 min @ 20% (20w) 90 rpm
  • Active 26 sec @ 160% (160w) 60 rpm
  • Active 1:30 min @ 20% (20w) 90 rpm
  • Active 30 sec @ 160% (160w) 60 rpm
  • Active 2:1 min @ 20% (20w) 90 rpm
  • Active 28 sec @ 160% (160w) 60 rpm
  • Active 1:29 min @ 20% (20w) 90 rpm
  • Cooldown 4:10 min @ 45-25% (45-25w) 100 rpm