Anaerobic

26 Mesociclo 3 Agility - Lezione 8

  • Cycling
  • 1h 31mTime
  • 84Stress
  • 0.74Intensity
  • 51Popularity

About this workout

This session pushes your limits with 6 intervals of 30 seconds at 100% FTP, designed to build your raw sprinting power and lactate tolerance, crucial for closing gaps and responding to race kicks. Incorporate this brutal workout into your routine to develop the top-end punch needed for competitive group rides and breakaways.

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Workout structure

  • Warm-Up 7:35 min @ 25-35% (25-35w) 102 rpm
  • Active 1:45 min @ 30% (30w) 108 rpm
  • Active 6:10 min @ 50% (50w) 100 rpm
  • Active 1:15 min @ 80% (80w) 100 rpm
  • Active 9:31 min @ 95% (95w) 100 rpm
  • Active 4:34 min @ 20% (20w) 95 rpm
  • Active 56 sec @ 80% (80w) 65 rpm
  • Active 29 sec @ 150% (150w) 100 rpm
  • Active 1:34 min @ 20% (20w) 90 rpm
  • Active 29 sec @ 155% (155w) 100 rpm
  • Active 1:34 min @ 20% (20w) 90 rpm
  • Active 27 sec @ 160% (160w) 100 rpm
  • Active 1:21 min @ 20% (20w) 90 rpm
  • Active 15 sec @ 95% (95w) 75 rpm
  • Active 29 sec @ 155% (155w) 100 rpm
  • Active 1:34 min @ 20% (20w) 90 rpm
  • Active 30 sec @ 160% (160w) 100 rpm
  • Active 4:52 min @ 20% (20w) 90 rpm
  • Active 30 sec @ 55% (55w) 60 rpm
  • Active 52 sec @ 70% (70w) 50 rpm
  • Active 6 sec @ 80-170% (80-170w) 30 rpm
  • Active 1:46 min @ 20% (20w) 90 rpm
  • Active 6 sec @ 80-170% (80-170w) 30 rpm
  • Active 1:52 min @ 20% (20w) 90 rpm
  • Active 6 sec @ 80-170% (80-170w) 30 rpm
  • Active 2:4 min @ 20% (20w) 90 rpm
  • Active 7 sec @ 80-170% (80-170w) 30 rpm
  • Active 4:21 min @ 20% (20w) 90 rpm
  • Active 1:25 min @ 70% (70w) 70 rpm
  • Active 30 sec @ 100% (100w) 95 rpm
  • Active 30 sec @ 100% (100w) 100 rpm
  • Active 29 sec @ 100% (100w) 105 rpm
  • Active 29 sec @ 100% (100w) 110 rpm
  • Active 32 sec @ 100% (100w) 115 rpm
  • Active 27 sec @ 100% (100w) 120 rpm
  • Active 2:3 min @ 20% (20w) 90 rpm
  • Active 27 sec @ 70% (70w) 70 rpm
  • Active 33 sec @ 95% (95w) 95 rpm
  • Active 28 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 31 sec @ 95% (95w) 110 rpm
  • Active 29 sec @ 95% (95w) 115 rpm
  • Active 30 sec @ 95% (95w) 120 rpm
  • Active 4:37 min @ 20% (20w) 90 rpm
  • Active 1:37 min @ 75% (75w) 70 rpm
  • Active 11 sec @ 130% (130w) 75 rpm
  • Active 1:17 min @ 20% (20w) 90 rpm
  • Active 19 sec @ 75% (75w) 70 rpm
  • Active 10 sec @ 135% (135w) 75 rpm
  • Active 1:11 min @ 20% (20w) 90 rpm
  • Active 30 sec @ 80% (80w) 70 rpm
  • Active 10 sec @ 140% (140w) 75 rpm
  • Active 1:32 min @ 20% (20w) 90 rpm
  • Active 25 sec @ 80% (80w) 70 rpm
  • Active 14 sec @ 140% (140w) 75 rpm
  • Active 3:2 min @ 20% (20w) 90 rpm
  • Active 57 sec @ 75% (75w) 95 rpm
  • Active 4:7 min @ 100% (100w) 95 rpm
  • Active 3:48 min @ 25% (25w) 100 rpm