Anaerobic

18 Mesociclo 2 Power Lezione 8 - TrainerDay.com

  • Cycling
  • 1h 25mTime
  • 98Stress
  • 0.83Intensity
  • 150Popularity

About this workout

This workout features a punishing main set of 7 intervals at 120% FTP, designed to boost your critical power and lactate tolerance. Perfect for sharpening your sprinting ability and building the kick needed to close gaps during tough group rides or race finishes.

MetodoPit

Workout structure

  • Warm-Up 7:40 min @ 25-35% (25-35w) 102 rpm
  • Active 7:5 min @ 40% (40w) 110 rpm
  • Active 2:15 min @ 60% (60w) 60 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 15 sec @ 60% (60w) 65 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 15 sec @ 60% (60w) 75 rpm
  • Active 30 sec @ 100% (100w) 90 rpm
  • Active 15 sec @ 60% (60w) 50 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 15 sec @ 60% (60w) 65 rpm
  • Active 30 sec @ 100% (100w) 70 rpm
  • Active 15 sec @ 60% (60w) 90 rpm
  • Active 10 sec @ 100% (100w) 50 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 15 sec @ 60% (60w) 70 rpm
  • Active 30 sec @ 110% (110w) 90 rpm
  • Active 15 sec @ 60% (60w) 50 rpm
  • Active 30 sec @ 110% (110w) 60 rpm
  • Active 15 sec @ 60% (60w) 65 rpm
  • Active 30 sec @ 110% (110w) 70 rpm
  • Active 15 sec @ 60% (60w) 90 rpm
  • Active 30 sec @ 110% (110w) 50 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 15 sec @ 60% (60w) 70 rpm
  • Active 30 sec @ 120% (120w) 90 rpm
  • Active 15 sec @ 60% (60w) 50 rpm
  • Active 30 sec @ 120% (120w) 60 rpm
  • Active 15 sec @ 60% (60w) 65 rpm
  • Active 30 sec @ 120% (120w) 70 rpm
  • Active 15 sec @ 60% (60w) 90 rpm
  • Active 30 sec @ 120% (120w) 80 rpm
  • Active 15 sec @ 60% (60w) 90 rpm
  • Active 30 sec @ 120% (120w) 140 rpm
  • Active 15 sec @ 60% (60w) 90 rpm
  • Active 30 sec @ 120% (120w) 75 rpm
  • Active 15 sec @ 60% (60w) 140 rpm
  • Active 30 sec @ 120% (120w) 90 rpm
  • Active 20 sec @ 60% (60w) 75 rpm
  • Active 30 sec @ 130% (130w) 140 rpm
  • Active 15 sec @ 60% (60w) 90 rpm
  • Active 30 sec @ 130% (130w) 75 rpm
  • Active 15 sec @ 60% (60w) 140 rpm
  • Active 30 sec @ 130% (130w) 90 rpm
  • Active 15 sec @ 60% (60w) 110 rpm
  • Active 30 sec @ 130% (130w) 105 rpm
  • Active 15 sec @ 60% (60w)
  • Active 30 sec @ 130% (130w)
  • Active 6:15 min @ 20% (20w)
  • Active 2:45 min @ 85% (85w)
  • Active 35 sec @ 115% (115w)
  • Active 25 sec @ 125% (125w)
  • Active 30 sec @ 140% (140w)
  • Active 2:50 min @ 20% (20w)
  • Active 40 sec @ 85% (85w)
  • Active 30 sec @ 115% (115w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 140% (140w)
  • Active 3:10 min @ 20% (20w)
  • Active 26 sec @ 85% (85w)
  • Active 29 sec @ 115% (115w)
  • Active 30 sec @ 125% (125w)
  • Active 27 sec @ 140% (140w)
  • Active 3:8 min @ 20% (20w)
  • Active 1:30 min @ 85% (85w)
  • Active 28 sec @ 115% (115w)
  • Active 30 sec @ 125% (125w)
  • Active 27 sec @ 140% (140w)
  • Active 3:25 min @ 20% (20w)
  • Active 48 sec @ 85% (85w)
  • Active 30 sec @ 115% (115w)
  • Active 30 sec @ 125% (125w)
  • Active 27 sec @ 140% (140w)
  • Active 4:45 min @ 20% (20w)
  • Active 1:5 min @ 55% (55w)
  • Active 20 sec @ 85% (85w)
  • Active 5 sec @ 200% (200w)
  • Active 1:15 min @ 20% (20w)
  • Active 23 sec @ 100% (100w)
  • Active 7 sec @ 200% (200w)
  • Active 1:20 min @ 80% (80w)
  • Active 20 sec @ 100% (100w)
  • Active 7 sec @ 200% (200w)
  • Active 1:28 min @ 20% (20w)
  • Active 38 sec @ 100% (100w)
  • Active 7 sec @ 200% (200w)
  • Active 40 sec @ 20% (20w)
  • Active 3:50 min @ 35% (35w)
  • Active 2:15 min @ 30% (30w)