Anaerobic

17 Mesociclo 2 Power - Lezione 7

  • Cycling
  • 1h 25mTime
  • 92Stress
  • 0.80Intensity
  • 95Popularity

About this workout

This workout features a brutal main set of 5 × 30 seconds at 120% FTP, perfect for building the kick to close gaps and developing raw sprinting power. Ideal for sharpening your critical power ahead of race day or those gnarly group ride sprints, it pushes your lactate tolerance to the limit.

IlFusar

Workout structure

  • Warm-Up 8 min @ 25-35% (25-35w) 105 rpm
  • Active 6:20 min @ 45% (45w) 110 rpm
  • Active 2:15 min @ 65% (65w) 60 rpm
  • Active 1 min @ 95% (95w) 60 rpm
  • Active 30 sec @ 105% (105w) 60 rpm
  • Active 10 sec @ 45% (45w) 65 rpm
  • Active 30 sec @ 105% (105w) 70 rpm
  • Active 10 sec @ 45% (45w) 100 rpm
  • Active 30 sec @ 105% (105w) 60 rpm
  • Active 10 sec @ 45% (45w) 60 rpm
  • Active 30 sec @ 105% (105w) 65 rpm
  • Active 10 sec @ 45% (45w) 70 rpm
  • Active 30 sec @ 105% (105w) 75 rpm
  • Active 10 sec @ 45% (45w) 90 rpm
  • Active 30 sec @ 105% (105w) 60 rpm
  • Active 10 sec @ 45% (45w) 60 rpm
  • Active 30 sec @ 105% (105w) 65 rpm
  • Active 10 sec @ 45% (45w) 70 rpm
  • Active 20 sec @ 105% (105w) 75 rpm
  • Active 10 sec @ 45% (45w) 90 rpm
  • Active 30 sec @ 110% (110w) 60 rpm
  • Active 10 sec @ 45% (45w) 45 rpm
  • Active 30 sec @ 110% (110w) 90 rpm
  • Active 10 sec @ 45% (45w) 90 rpm
  • Active 30 sec @ 110% (110w) 45 rpm
  • Active 10 sec @ 45% (45w) 90 rpm
  • Active 30 sec @ 110% (110w) 90 rpm
  • Active 10 sec @ 45% (45w) 45 rpm
  • Active 30 sec @ 110% (110w) 90 rpm
  • Active 10 sec @ 45% (45w) 90 rpm
  • Active 30 sec @ 110% (110w) 45 rpm
  • Active 10 sec @ 45% (45w) 90 rpm
  • Active 30 sec @ 110% (110w) 90 rpm
  • Active 10 sec @ 45% (45w) 45 rpm
  • Active 30 sec @ 110% (110w) 90 rpm
  • Active 10 sec @ 45% (45w) 90 rpm
  • 30 sec @ 110% (110w)
  • 10 sec @ 45% (45w)
  • 20 sec @ 110% (110w)
  • 5X
    • 10 sec @ 45% (45w)
    • 30 sec @ 120% (120w)
  • 10 sec @ 45% (45w)
  • 20 sec @ 120% (120w)
  • 5:25 min @ 20% (20w)
  • 2:18 min @ 60% (60w)
  • 4X
    • 15 sec @ 105% (105w)
    • 15 sec @ 60% (60w)
  • 15 sec @ 105% (105w)
  • 17 sec @ 60% (60w)
  • 6X
    • 15 sec @ 115% (115w)
    • 15 sec @ 60% (60w)
  • 5X
    • 15 sec @ 125% (125w)
    • 15 sec @ 60% (60w)
  • 4X
    • 15 sec @ 140% (140w)
    • 15 sec @ 60% (60w)
  • 15 sec @ 140% (140w)
  • 3:45 min @ 20% (20w)
  • 30 sec @ 60% (60w)
  • 5X
    • 15 sec @ 105% (105w)
    • 15 sec @ 60% (60w)
  • 4X
    • 15 sec @ 115% (115w)
    • 15 sec @ 60% (60w)
  • 20 sec @ 115% (115w)
  • 4X
    • 15 sec @ 60% (60w)
    • 15 sec @ 125% (125w)
  • 5X
    • 15 sec @ 60% (60w)
    • 15 sec @ 140% (140w)
  • 7:20 min @ 20% (20w)
  • 1:30 min @ 50% (50w)
  • 32 sec @ 115% (115w)
  • 26 sec @ 130% (130w)
  • 1:7 min @ 20% (20w)
  • 30 sec @ 115% (115w)
  • 27 sec @ 130% (130w)
  • 1:8 min @ 20% (20w)
  • 30 sec @ 115% (115w)
  • 26 sec @ 130% (130w)
  • 1:2 min @ 20% (20w)
  • 30 sec @ 115% (115w)
  • 29 sec @ 130% (130w)
  • 1:7 min @ 20% (20w)
  • 29 sec @ 115% (115w)
  • 29 sec @ 130% (130w)
  • 3:23 min @ 20% (20w)