Anaerobic

20 Mesociclo 3 Agility - Lezione 2

  • Cycling
  • 1h 25mTime
  • 79Stress
  • 0.74Intensity
  • 85Popularity

About this workout

This workout pushes your limits with 5 rounds of 30 seconds at a gnarly 140% FTP, building the kick to close gaps and enhancing your raw sprinting power. Perfect for those hard group ride finishes or race day breakaways, it sharpens your anaerobic capacity without dragging you down.

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Workout structure

  • Warm-Up 7:50 min @ 25-45% (25-45w) 100 rpm
  • Active 6:50 min @ 60% (60w) 108 rpm
  • Active 1:15 min @ 65% (65w) 55 rpm
  • Active 2:5 min @ 75% (75w) 55 rpm
  • Active 40 sec @ 25% (25w) 105 rpm
  • Active 1 min @ 55% (55w) 70 rpm
  • Active 30 sec @ 140% (140w) 120 rpm
  • Active 30 sec @ 60% (60w) 125 rpm
  • Active 30 sec @ 140% (140w) 130 rpm
  • Active 30 sec @ 60% (60w) 135 rpm
  • Active 30 sec @ 140% (140w) 140 rpm
  • Active 45 sec @ 60% (60w) 95 rpm
  • Active 30 sec @ 140% (140w) 100 rpm
  • Active 30 sec @ 60% (60w) 105 rpm
  • Active 30 sec @ 140% (140w) 110 rpm
  • Active 30 sec @ 60% (60w) 115 rpm
  • Active 30 sec @ 130% (130w) 120 rpm
  • Active 30 sec @ 60% (60w) 90 rpm
  • Active 30 sec @ 130% (130w) 105 rpm
  • Active 30 sec @ 60% (60w) 110 rpm
  • Active 30 sec @ 125% (125w) 115 rpm
  • Active 30 sec @ 60% (60w) 120 rpm
  • Active 30 sec @ 125% (125w) 90 rpm
  • Active 45 sec @ 60% (60w) 105 rpm
  • Active 30 sec @ 125% (125w) 110 rpm
  • Active 30 sec @ 60% (60w) 115 rpm
  • Active 30 sec @ 125% (125w) 120 rpm
  • Active 13 sec @ 60% (60w) 90 rpm
  • Active 4:47 min @ 20% (20w) 105 rpm
  • Active 45 sec @ 70% (70w) 110 rpm
  • Active 30 sec @ 85% (85w) 115 rpm
  • Active 30 sec @ 90% (90w) 120 rpm
  • Active 28 sec @ 90% (90w) 90 rpm
  • Active 32 sec @ 95% (95w) 105 rpm
  • Active 1:30 min @ 20% (20w) 110 rpm
  • Active 30 sec @ 90% (90w) 115 rpm
  • Active 30 sec @ 95% (95w) 120 rpm
  • Active 30 sec @ 100% (100w) 95 rpm
  • Active 28 sec @ 105% (105w) 105 rpm
  • Active 2:2 min @ 20% (20w) 90 rpm
  • Active 30 sec @ 90% (90w) 125 rpm
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 28 sec @ 100% (100w) 130 rpm
  • Active 29 sec @ 105% (105w) 105 rpm
  • Active 2:33 min @ 20% (20w) 135 rpm
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 29 sec @ 100% (100w) 140 rpm
  • Active 29 sec @ 105% (105w) 80 rpm
  • Active 30 sec @ 110% (110w) 145 rpm
  • Active 3:2 min @ 20% (20w) 90 rpm
  • Active 30 sec @ 95% (95w) 90 rpm
  • Active 30 sec @ 100% (100w) 125 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 28 sec @ 110% (110w) 130 rpm
  • Active 1:42 min @ 20% (20w) 95 rpm
  • Active 3:40 min @ 35% (35w) 135 rpm
  • Active 1:40 min @ 35% (35w) 95 rpm
  • Active 32 sec @ 65% (65w) 140 rpm
  • Active 16 sec @ 50% (50w) 95 rpm
  • Active 32 sec @ 70% (70w) 145 rpm
  • Active 10 sec @ 55% (55w) 95 rpm
  • Active 31 sec @ 70% (70w) 110 rpm
  • Active 14 sec @ 55% (55w) 110 rpm
  • Active 32 sec @ 75% (75w) 110 rpm
  • Active 15 sec @ 40% (40w) 110 rpm
  • Active 28 sec @ 80% (80w) 105 rpm
  • Active 1:55 min @ 20% (20w) 90 rpm
  • 35 sec @ 40% (40w)
  • 30 sec @ 65% (65w)
  • 20 sec @ 50% (50w)
  • 27 sec @ 70% (70w)
  • 15 sec @ 45% (45w)
  • 31 sec @ 70% (70w)
  • 14 sec @ 45% (45w)
  • 29 sec @ 75% (75w)
  • 17 sec @ 45% (45w)
  • 28 sec @ 80% (80w)
  • 3:54 min @ 20% (20w)
  • 40 sec @ 35% (35w)
  • 30 sec @ 65% (65w)
  • 35 sec @ 75% (75w)
  • 3:40 min @ 85% (85w)
  • 45 sec @ 35% (35w)
  • 3:50 min @ 20% (20w)