VO2Max

21 Mesociclo 3 Agility - Lezione 3

  • Cycling
  • 1h 29mTime
  • 87Stress
  • 0.76Intensity
  • 80Popularity

About this workout

This session features a high-intensity main set of 7×40 seconds at 100% FTP, perfect for pushing your aerobic ceiling and developing the capacity needed for steep climbs or race kicks. Ideal for those looking to refine their finishing speed or tackle tough intervals like 3x30s and 5x8/3, this workout is a staple for serious cyclists aiming to boost their performance.

IlFusar

Workout structure

  • Warm-Up 7:5 min @ 20-30% (20-30w) 100 rpm
  • Active 4:20 min @ 30% (30w) 105 rpm
  • Active 40 sec @ 90% (90w) 105 rpm
  • Active 45 sec @ 55% (55w) 105 rpm
  • Active 40 sec @ 100% (100w) 105 rpm
  • Active 45 sec @ 50% (50w) 105 rpm
  • Active 40 sec @ 95% (95w) 105 rpm
  • Active 2 min @ 45% (45w) 100 rpm
  • Active 57 sec @ 80% (80w) 100 rpm
  • Active 28 sec @ 90% (90w) 100 rpm
  • Active 25 sec @ 105% (105w) 100 rpm
  • Active 38 sec @ 120% (120w) 100 rpm
  • Active 1:10 min @ 20% (20w) 100 rpm
  • Active 27 sec @ 80% (80w) 100 rpm
  • Active 25 sec @ 90% (90w) 100 rpm
  • Active 18 sec @ 105% (105w) 100 rpm
  • Active 37 sec @ 120% (120w) 100 rpm
  • Active 1:14 min @ 20% (20w) 100 rpm
  • Active 20 sec @ 80% (80w) 100 rpm
  • Active 23 sec @ 90% (90w) 100 rpm
  • Active 25 sec @ 105% (105w) 100 rpm
  • Active 33 sec @ 120% (120w) 100 rpm
  • Active 1:30 min @ 20% (20w) 100 rpm
  • Active 39 sec @ 80% (80w) 100 rpm
  • Active 20 sec @ 90% (90w) 100 rpm
  • Active 24 sec @ 105% (105w) 100 rpm
  • Active 37 sec @ 120% (120w) 100 rpm
  • Active 1:9 min @ 20% (20w) 100 rpm
  • Active 38 sec @ 80% (80w) 100 rpm
  • Active 25 sec @ 90% (90w) 100 rpm
  • Active 23 sec @ 105% (105w) 100 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 5:15 min @ 20% (20w) 95 rpm
  • Active 40 sec @ 100% (100w) 50 rpm
  • Active 15 sec @ 110% (110w) 100 rpm
  • Active 1:2 min @ 50% (50w) 60 rpm
  • Active 58 sec @ 100% (100w) 50 rpm
  • Active 1:2 min @ 110% (110w) 100 rpm
  • Active 48 sec @ 100% (100w) 55 rpm
  • Active 41 sec @ 110% (110w) 110 rpm
  • Active 48 sec @ 100% (100w) 60 rpm
  • Active 23 sec @ 120% (120w) 120 rpm
  • Active 3:52 min @ 20% (20w) 90 rpm
  • Active 31 sec @ 100% (100w) 50 rpm
  • Active 55 sec @ 110% (110w) 100 rpm
  • Active 49 sec @ 100% (100w) 55 rpm
  • Active 42 sec @ 110% (110w) 110 rpm
  • Active 34 sec @ 100% (100w) 60 rpm
  • Active 25 sec @ 120% (120w) 120 rpm
  • Active 4:3 min @ 20% (20w) 90 rpm
  • Active 1:1 min @ 100% (100w) 50 rpm
  • Active 31 sec @ 110% (110w) 100 rpm
  • Active 45 sec @ 100% (100w) 55 rpm
  • Active 44 sec @ 110% (110w) 110 rpm
  • Active 38 sec @ 100% (100w) 60 rpm
  • Active 38 sec @ 120% (120w) 120 rpm
  • Active 5:35 min @ 20% (20w) 90 rpm
  • Active 57 sec @ 55% (55w) 75 rpm
  • Active 18 sec @ 60% (60w) 90 rpm
  • Active 23 sec @ 35% (35w) 60 rpm
  • Active 1:2 min @ 60% (60w) 90 rpm
  • Active 30 sec @ 60% (60w) 95 rpm
  • Active 45 sec @ 60% (60w) 100 rpm
  • Active 1:14 min @ 30% (30w) 60 rpm
  • Active 1:1 min @ 60% (60w) 90 rpm
  • Active 29 sec @ 60% (60w) 95 rpm
  • Active 31 sec @ 60% (60w) 100 rpm
  • Active 57 sec @ 40% (40w) 75 rpm
  • Active 33 sec @ 60% (60w) 90 rpm
  • Active 30 sec @ 60% (60w) 95 rpm
  • Active 30 sec @ 65% (65w) 100 rpm
  • Active 59 sec @ 20% (20w) 90 rpm
  • Active 31 sec @ 60% (60w) 90 rpm
  • Active 28 sec @ 60% (60w) 95 rpm
  • Active 32 sec @ 65% (65w) 100 rpm
  • Active 2:20 min @ 20% (20w) 95 rpm
  • Active 1:55 min @ 35% (35w) 105 rpm
  • Active 1:5 min @ 70% (70w) 113 rpm
  • Active 3:20 min @ 85% (85w) 115 rpm
  • Active 3:30 min @ 20% (20w) 100 rpm