Anaerobic

16 Mesociclo 2 Power Lezione 6 - TrainerDay.com

  • Cycling
  • 1h 18mTime
  • 71Stress
  • 0.74Intensity
  • 50Popularity

About this workout

This session delivers a hard-hitting anaerobic workout with 2×60 seconds at 90% FTP, designed to boost your critical power and develop your top-end punch for those race kicks or closing gaps in a group ride. It’s perfect for building raw sprinting power and lactate tolerance without overcooking, making it a solid addition to your training arsenal.

MetodoPit

Workout structure

  • Warm-Up 6:25 min @ 20-40% (20-40w) 105 rpm
  • Active 8:55 min @ 30% (30w) 105 rpm
  • Active 1:18 min @ 80% (80w) 45 rpm
  • Active 59 sec @ 90% (90w) 35 rpm
  • Active 1 min @ 20% (20w) 90 rpm
  • 2X
    • Active 1 min @ 90% (90w) 35 rpm
    • Rest 1 min @ 20% (20w)
  • Active 1:3 min @ 90% (90w) 35 rpm
  • Active 1 min @ 20% (20w) 90 rpm
  • Active 1 min @ 90% (90w) 35 rpm
  • Active 58 sec @ 20% (20w) 90 rpm
  • Active 1:2 min @ 90% (90w) 35 rpm
  • Active 2 min @ 20% (20w) 98 rpm
  • Active 22 sec @ 70% (70w) 45 rpm
  • Active 12 sec @ 205% (205w) 30 rpm
  • Active 1:26 min @ 20% (20w) 105 rpm
  • Active 36 sec @ 70% (70w) 45 rpm
  • Active 10 sec @ 205% (205w) 30 rpm
  • Active 59 sec @ 20% (20w) 105 rpm
  • Active 35 sec @ 70% (70w) 45 rpm
  • Active 10 sec @ 205% (205w) 30 rpm
  • Active 1:5 min @ 20% (20w) 105 rpm
  • Active 30 sec @ 70% (70w) 45 rpm
  • Active 9 sec @ 205% (205w) 30 rpm
  • Active 1:11 min @ 20% (20w) 105 rpm
  • Active 27 sec @ 70% (70w) 45 rpm
  • Active 9 sec @ 205% (205w) 30 rpm
  • Active 5:14 min @ 20% (20w) 105 rpm
  • Active 55 sec @ 75% (75w) 60 rpm
  • Active 22 sec @ 100% (100w) 60 rpm
  • Active 36 sec @ 85% (85w) 55 rpm
  • Active 27 sec @ 100% (100w) 60 rpm
  • Active 27 sec @ 85% (85w) 55 rpm
  • Active 33 sec @ 100% (100w) 60 rpm
  • Active 32 sec @ 85% (85w) 55 rpm
  • Active 28 sec @ 100% (100w) 60 rpm
  • Active 27 sec @ 85% (85w) 55 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 29 sec @ 85% (85w) 55 rpm
  • Active 33 sec @ 110% (110w) 65 rpm
  • Active 31 sec @ 90% (90w) 60 rpm
  • Active 27 sec @ 110% (110w) 65 rpm
  • Active 33 sec @ 90% (90w) 60 rpm
  • Active 27 sec @ 110% (110w) 65 rpm
  • Active 30 sec @ 90% (90w) 60 rpm
  • Active 29 sec @ 110% (110w) 65 rpm
  • Active 31 sec @ 90% (90w) 60 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 31 sec @ 90% (90w) 60 rpm
  • Active 29 sec @ 110% (110w) 65 rpm
  • Active 29 sec @ 90% (90w) 60 rpm
  • Active 30 sec @ 110% (110w) 70 rpm
  • Active 32 sec @ 90% (90w) 60 rpm
  • Active 32 sec @ 120% (120w) 70 rpm
  • Active 29 sec @ 90% (90w) 60 rpm
  • Active 28 sec @ 120% (120w) 70 rpm
  • Active 4:13 min @ 20% (20w) 90 rpm
  • Active 47 sec @ 85% (85w) 60 rpm
  • Active 14 sec @ 160% (160w) 70 rpm
  • Active 1:49 min @ 20% (20w) 90 rpm
  • Active 13 sec @ 85% (85w) 60 rpm
  • Active 13 sec @ 160% (160w) 70 rpm
  • Active 1:16 min @ 20% (20w) 90 rpm
  • Active 18 sec @ 85% (85w) 60 rpm
  • Active 10 sec @ 160% (160w) 70 rpm
  • Active 1:28 min @ 20% (20w) 90 rpm
  • Active 17 sec @ 85% (85w) 60 rpm
  • Active 14 sec @ 160% (160w) 70 rpm
  • Active 1:16 min @ 20% (20w) 90 rpm
  • Active 45 sec @ 85% (85w) 60 rpm
  • Active 10 sec @ 170% (170w) 70 rpm
  • Active 1:20 min @ 20% (20w) 90 rpm
  • Active 17 sec @ 85% (85w) 60 rpm
  • Active 12 sec @ 170% (170w) 70 rpm
  • Active 1:51 min @ 20% (20w) 90 rpm
  • Cooldown 4:5 min @ 35-20% (35-20w) 120 rpm