Anaerobic

25 Mesociclo 3 Agility - Lezione 7

  • Cycling
  • 1h 24mTime
  • 91Stress
  • 0.80Intensity
  • 101Popularity

About this workout

This workout features a demanding main set of 6 intervals at maximum effort, perfect for building your kick to close gaps and enhancing your raw sprinting power. Ideal for those looking to sharpen their anaerobic capacity for race kicks and breakaways, this session will push your limits and prepare you for the toughest moments in competition.

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Workout structure

  • Warm-Up 7:30 min @ 25-45% (25-45w) 100 rpm
  • Active 8:30 min @ 45% (45w) 110 rpm
  • Active 56 sec @ 85% (85w) 105 rpm
  • Active 31 sec @ 100% (100w) 105 rpm
  • Active 30 sec @ 90% (90w) 105 rpm
  • Active 29 sec @ 100% (100w) 105 rpm
  • 6X
    • Active 30 sec @ 90% (90w) 105 rpm
    • Active 30 sec @ 100% (100w) 105 rpm
  • Active 31 sec @ 90% (90w) 105 rpm
  • Active 31 sec @ 100% (100w) 105 rpm
  • Active 13 sec @ 90% (90w) 105 rpm
  • Active 30 sec @ 100% (100w) 105 rpm
  • Active 15 sec @ 90% (90w) 105 rpm
  • Active 27 sec @ 100% (100w) 105 rpm
  • Active 19 sec @ 90% (90w) 105 rpm
  • Active 28 sec @ 100% (100w) 105 rpm
  • Active 15 sec @ 90% (90w) 105 rpm
  • Active 31 sec @ 100% (100w) 105 rpm
  • Active 6:14 min @ 20% (20w) 95 rpm
  • Active 30 sec @ 45% (45w) 95 rpm
  • Active 45 sec @ 90% (90w) 80 rpm
  • Active 20 sec @ 120% (120w) 95 rpm
  • Active 20 sec @ 140% (140w) 95 rpm
  • Active 17 sec @ 170% (170w) 95 rpm
  • Active 1:36 min @ 20% (20w) 90 rpm
  • Active 22 sec @ 120% (120w) 95 rpm
  • Active 17 sec @ 140% (140w) 95 rpm
  • Active 18 sec @ 170% (170w) 95 rpm
  • Active 1:33 min @ 20% (20w) 90 rpm
  • Active 17 sec @ 120% (120w) 95 rpm
  • Active 22 sec @ 140% (140w) 95 rpm
  • Active 19 sec @ 170% (170w) 95 rpm
  • Active 1:32 min @ 20% (20w) 90 rpm
  • Active 20 sec @ 115% (115w) 100 rpm
  • Active 28 sec @ 135% (135w) 100 rpm
  • Active 12 sec @ 160% (160w) 100 rpm
  • Active 1:29 min @ 20% (20w) 90 rpm
  • Active 20 sec @ 115% (115w) 100 rpm
  • Active 18 sec @ 135% (135w) 100 rpm
  • Active 20 sec @ 160% (160w) 100 rpm
  • Active 2:2 min @ 20% (20w) 100 rpm
  • Active 21 sec @ 115% (115w) 100 rpm
  • Active 20 sec @ 135% (135w) 100 rpm
  • Active 19 sec @ 160% (160w) 100 rpm
  • Active 1:30 min @ 20% (20w) 90 rpm
  • Active 21 sec @ 115% (115w) 100 rpm
  • Active 20 sec @ 135% (135w) 100 rpm
  • Active 18 sec @ 160% (160w) 100 rpm
  • Active 5:14 min @ 20% (20w) 90 rpm
  • Active 2:22 min @ 50% (50w) 105 rpm
  • Active 8:58 min @ 60% (60w) 120 rpm
  • Active 5 min @ 20% (20w) 95 rpm
  • Active 1:35 min @ 65% (65w) 100 rpm
  • Active 3:45 min @ 95% (95w) 100 rpm
  • Active 5:30 min @ 35% (35w) 100 rpm