Anaerobic

24 Mesociclo 3 Agility - Lezione 6

  • Cycling
  • 1h 29mTime
  • 84Stress
  • 0.75Intensity
  • 70Popularity

About this workout

This workout features short, intense bursts at 350% FTP, perfect for building the kick needed to close gaps in a race or execute a powerful sprint. It's a great way to improve your raw power and lactate tolerance while keeping your training fresh and engaging.

IlFusar

Workout structure

  • Warm-Up 8:30 min @ 25-35% (25-35w) 105 rpm
  • Active 3:10 min @ 45% (45w) 108 rpm
  • Active 4:35 min @ 55% (55w) 117 rpm
  • Active 1:32 min @ 80% (80w) 80 rpm
  • Active 1:5 min @ 105% (105w) 100 rpm
  • Active 1:26 min @ 25% (25w) 95 rpm
  • Active 1:2 min @ 110% (110w) 100 rpm
  • Active 1:57 min @ 25% (25w) 95 rpm
  • Active 1 min @ 115% (115w) 100 rpm
  • Active 2 min @ 25% (25w) 95 rpm
  • Active 1:1 min @ 120% (120w) 100 rpm
  • Active 3 min @ 25% (25w) 95 rpm
  • Active 1 min @ 105% (105w) 100 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 57 sec @ 110% (110w) 100 rpm
  • Active 2:2 min @ 25% (25w) 95 rpm
  • Active 58 sec @ 115% (115w) 100 rpm
  • Active 1:35 min @ 25% (25w) 95 rpm
  • Active 1 min @ 120% (120w) 100 rpm
  • Active 4:55 min @ 25% (25w) 98 rpm
  • Active 1 min @ 60% (60w) 70 rpm
  • Active 49 sec @ 60% (60w) 80 rpm
  • Active 1:16 min @ 25% (25w) 90 rpm
  • Active 53 sec @ 60% (60w) 80 rpm
  • Active 1:36 min @ 25% (25w) 90 rpm
  • Active 55 sec @ 60% (60w) 85 rpm
  • Active 1:19 min @ 25% (25w) 90 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 1:48 min @ 25% (25w) 90 rpm
  • Active 56 sec @ 60% (60w) 90 rpm
  • Active 1:36 min @ 25% (25w) 90 rpm
  • Active 57 sec @ 60% (60w) 90 rpm
  • Active 5:27 min @ 20% (20w) 95 rpm
  • Active 1:8 min @ 70% (70w) 75 rpm
  • Active 8 sec @ 350% (350w) 30 rpm
  • Active 1:37 min @ 20% (20w) 93 rpm
  • Active 8 sec @ 350% (350w) 30 rpm
  • Active 2:8 min @ 20% (20w) 93 rpm
  • Active 7 sec @ 350% (350w) 30 rpm
  • Active 2:26 min @ 20% (20w) 93 rpm
  • Active 7 sec @ 350% (350w) 30 rpm
  • Active 1:59 min @ 20% (20w) 100 rpm
  • Active 23 sec @ 100% (100w) 70 rpm
  • Active 10 sec @ 350% (350w) 70 rpm
  • Active 1:37 min @ 20% (20w) 100 rpm
  • Active 18 sec @ 110% (110w) 70 rpm
  • Active 11 sec @ 350% (350w) 70 rpm
  • Active 2:1 min @ 20% (20w) 100 rpm
  • Active 16 sec @ 115% (115w) 60 rpm
  • Active 9 sec @ 350% (350w) 70 rpm
  • Active 1:50 min @ 20% (20w) 100 rpm
  • Active 50 sec @ 40% (40w) 105 rpm
  • Active 47 sec @ 65% (65w) 105 rpm
  • Active 3:17 min @ 90% (90w) 105 rpm
  • Active 1:6 min @ 40% (40w) 105 rpm
  • Active 3:40 min @ 20% (20w) 95 rpm