Anaerobic

30 Mesociclo 4 VO2 Max - Lezione 4

  • Cycling
  • 1h 27mTime
  • 118Stress
  • 0.90Intensity
  • 52Popularity

About this workout

This session pushes your limits with a brutal main set of 12 repeats at 165% FTP, designed to build the kick for closing gaps and enhance raw sprinting power. Ideal for those looking to elevate their anaerobic capacity for race kicks or intense group ride sprints, this workout is a must for aspiring sprinters.

IlFusar

Workout structure

  • Warm-Up 6:55 min @ 25-35% (25-35w) 102 rpm
  • Active 1:15 min @ 45% (45w) 105 rpm
  • Active 39 sec @ 80% (80w) 100 rpm
  • Active 27 sec @ 60% (60w) 105 rpm
  • Active 40 sec @ 100% (100w) 105 rpm
  • Active 52 sec @ 45% (45w) 105 rpm
  • Active 20 sec @ 60% (60w) 105 rpm
  • Active 1:17 min @ 50% (50w) 105 rpm
  • Active 23 sec @ 60% (60w) 105 rpm
  • Active 3:47 min @ 60% (60w) 108 rpm
  • Active 2:9 min @ 90% (90w)
  • Active 58 sec @ 115% (115w) 75 rpm
  • Active 10 sec @ 165% (165w) 75 rpm
  • Active 1 min @ 115% (115w) 80 rpm
  • Active 10 sec @ 165% (165w) 80 rpm
  • Active 1:10 min @ 115% (115w) 85 rpm
  • Active 10 sec @ 165% (165w) 85 rpm
  • Active 1:48 min @ 20% (20w) 95 rpm
  • Active 34 sec @ 80% (80w) 60 rpm
  • Active 58 sec @ 115% (115w) 75 rpm
  • Active 11 sec @ 165% (165w) 75 rpm
  • Active 1:10 min @ 115% (115w) 80 rpm
  • Active 10 sec @ 165% (165w) 80 rpm
  • Active 1:4 min @ 115% (115w) 85 rpm
  • Active 10 sec @ 165% (165w) 85 rpm
  • Active 2:5 min @ 20% (20w) 95 rpm
  • Active 11 sec @ 80% (80w) 60 rpm
  • Active 59 sec @ 115% (115w) 75 rpm
  • Active 10 sec @ 165% (165w) 75 rpm
  • Active 1:11 min @ 115% (115w) 80 rpm
  • Active 10 sec @ 165% (165w) 80 rpm
  • Active 1 min @ 115% (115w) 85 rpm
  • Active 9 sec @ 165% (165w) 85 rpm
  • Active 3:15 min @ 20% (20w) 95 rpm
  • Active 6 sec @ 80% (80w) 60 rpm
  • Active 1 min @ 115% (115w) 75 rpm
  • Active 10 sec @ 165% (165w) 75 rpm
  • Active 1:10 min @ 115% (115w) 80 rpm
  • Active 9 sec @ 165% (165w) 80 rpm
  • Active 1:1 min @ 115% (115w) 85 rpm
  • Active 9 sec @ 165% (165w) 85 rpm
  • Active 5:38 min @ 20% (20w) 100 rpm
  • Active 40 sec @ 75% (75w) 40 rpm
  • Active 3:11 min @ 90% (90w) 45 rpm
  • Active 5:13 min @ 90% (90w) 80 rpm
  • Active 13 sec @ 80% (80w) 70 rpm
  • Active 27 sec @ 90% (90w) 80 rpm
  • Active 28 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 90% (90w) 80 rpm
  • Active 31 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 90% (90w) 80 rpm
  • Active 29 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 90% (90w) 80 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 31 sec @ 90% (90w) 80 rpm
  • Active 28 sec @ 110% (110w) 80 rpm
  • Active 34 sec @ 40% (40w) 55 rpm
  • Active 57 sec @ 85% (85w) 90 rpm
  • Active 2 min @ 105% (105w) 85 rpm
  • Active 5:48 min @ 20% (20w) 90 rpm
  • Active 35 sec @ 40% (40w) 75 rpm
  • Active 15 sec @ 80% (80w) 45 rpm
  • Active 55 sec @ 90% (90w) 45 rpm
  • Active 30 sec @ 90% (90w) 80 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 90% (90w) 80 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 90% (90w) 55 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 27 sec @ 90% (90w) 85 rpm
  • Cooldown 32 sec @ 110% (110w) 100 rpm
  • 27 sec @ 90% (90w)
  • 32 sec @ 110% (110w)
  • 27 sec @ 40% (40w)
  • 16 sec @ 85% (85w)
  • 1:46 min @ 110% (110w)
  • 7:18 min @ 30-20% (30-20w)