Anaerobic

29 Mesociclo 4 VO2 Max - Lezione 3

  • Cycling
  • 1h 23mTime
  • 111Stress
  • 0.89Intensity
  • 51Popularity

About this workout

This session is a hard-hitting anaerobic workout featuring two intense bursts at 110% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps during group rides or adding that top-end punch needed for race kicks, this is a classic approach to boosting your performance.

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Workout structure

  • Warm-Up 7:40 min @ 30-50% (30-50w) 103 rpm
  • Active 4 min @ 55% (55w) 110 rpm
  • Active 55 sec @ 80% (80w) 50 rpm
  • Active 40 sec @ 20% (20w) 100 rpm
  • Active 17 sec @ 80% (80w) 50 rpm
  • Active 10 sec @ 250% (250w)
  • Active 1:8 min @ 25% (25w) 110 rpm
  • Active 38 sec @ 75% (75w) 55 rpm
  • Active 12 sec @ 150% (150w)
  • Active 1:5 min @ 25% (25w) 110 rpm
  • Active 22 sec @ 105% (105w) 55 rpm
  • Active 10 sec @ 150% (150w)
  • Active 1:48 min @ 25% (25w) 110 rpm
  • Active 30 sec @ 95% (95w) 80 rpm
  • Active 30 sec @ 110% (110w) 98 rpm
  • Active 30 sec @ 95% (95w) 50 rpm
  • Active 30 sec @ 110% (110w) 55 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 110% (110w) 75 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 110% (110w) 93 rpm
  • Active 30 sec @ 95% (95w) 60 rpm
  • Active 30 sec @ 110% (110w) 55 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 110% (110w) 75 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 110% (110w) 93 rpm
  • Active 30 sec @ 95% (95w) 60 rpm
  • Active 30 sec @ 110% (110w) 55 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 33 sec @ 95% (95w) 100 rpm
  • Active 4:47 min @ 20% (20w) 75 rpm
  • Active 2:2 min @ 90% (90w) 100 rpm
  • Active 1 min @ 110% (110w) 93 rpm
  • Active 10 sec @ 165% (165w) 60 rpm
  • Active 1:2 min @ 110% (110w) 55 rpm
  • Active 11 sec @ 165% (165w) 100 rpm
  • Active 1:7 min @ 110% (110w) 65 rpm
  • Active 10 sec @ 165% (165w) 100 rpm
  • Active 3:1 min @ 20% (20w) 75 rpm
  • Active 20 sec @ 65% (65w) 100 rpm
  • Active 59 sec @ 110% (110w) 93 rpm
  • Active 11 sec @ 165% (165w) 85 rpm
  • Active 1:2 min @ 110% (110w) 85 rpm
  • Active 8 sec @ 165% (165w) 93 rpm
  • Active 1:15 min @ 110% (110w) 85 rpm
  • Active 7 sec @ 165% (165w) 85 rpm
  • Active 2:50 min @ 20% (20w) 90 rpm
  • Active 27 sec @ 65% (65w) 115 rpm
  • Active 59 sec @ 110% (110w) 100 rpm
  • 11 sec @ 165% (165w)
  • 1:5 min @ 110% (110w)
  • 10 sec @ 165% (165w)
  • 1:4 min @ 110% (110w)
  • 9 sec @ 165% (165w)
  • 2:35 min @ 20% (20w)
  • 47 sec @ 65% (65w)
  • 1 min @ 110% (110w)
  • 2X
    • 9 sec @ 165% (165w)
    • 1:6 min @ 110% (110w)
  • 9 sec @ 165% (165w)
  • 4:49 min @ 20% (20w)
  • 37 sec @ 80% (80w)
  • 2:56 min @ 115% (115w)
  • 3:47 min @ 20% (20w)
  • 28 sec @ 80% (80w)
  • 2 min @ 115% (115w)
  • 1:17 min @ 20% (20w)
  • 2:50 min @ 65% (65w)
  • 3 min @ 30% (30w)