Anaerobic

31 Mesociclo 4 VO2 Max - Lezione 5

  • Cycling
  • 1h 22mTime
  • 114Stress
  • 0.91Intensity
  • 52Popularity

About this workout

This gnarly anaerobic workout features 4 × 15 seconds at 170% FTP, pushing your sprinting power and lactate tolerance to the max, perfect for those moments when you need to close gaps or launch a breakaway. Incorporate this into your training to build a savage kick that pays off in races and intense group rides.

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Workout structure

  • Warm-Up 7:20 min @ 20-35% (20-35w) 100 rpm
  • Active 3:30 min @ 40% (40w) 100 rpm
  • Active 7 min @ 60% (60w) 105 rpm
  • Active 10 sec @ 75% (75w) 60 rpm
  • Active 1:40 min @ 80% (80w) 95 rpm
  • Active 1 min @ 115% (115w) 90 rpm
  • Active 9 sec @ 145% (145w) 90 rpm
  • Active 1:1 min @ 115% (115w) 95 rpm
  • Active 10 sec @ 145% (145w) 95 rpm
  • Active 1:3 min @ 115% (115w) 100 rpm
  • Active 8 sec @ 145% (145w) 100 rpm
  • Active 2:29 min @ 25% (25w) 95 rpm
  • Active 1 min @ 115% (115w) 90 rpm
  • Active 10 sec @ 145% (145w) 90 rpm
  • Active 59 sec @ 115% (115w) 95 rpm
  • Active 10 sec @ 145% (145w) 95 rpm
  • Active 1:1 min @ 115% (115w) 100 rpm
  • Active 9 sec @ 145% (145w) 100 rpm
  • Active 2:32 min @ 20% (20w) 95 rpm
  • Active 59 sec @ 115% (115w) 90 rpm
  • Active 10 sec @ 145% (145w) 90 rpm
  • Active 1:10 min @ 115% (115w) 95 rpm
  • Active 8 sec @ 145% (145w) 95 rpm
  • Active 1 min @ 115% (115w) 100 rpm
  • Active 10 sec @ 145% (145w) 100 rpm
  • Active 2:22 min @ 20% (20w) 95 rpm
  • Active 1 min @ 115% (115w) 90 rpm
  • Active 8 sec @ 145% (145w) 90 rpm
  • Active 1:4 min @ 115% (115w) 95 rpm
  • Active 8 sec @ 145% (145w) 95 rpm
  • Active 1 min @ 115% (115w) 100 rpm
  • Active 10 sec @ 145% (145w) 100 rpm
  • Active 5:5 min @ 20% (20w) 95 rpm
  • Active 1:5 min @ 55% (55w) 75 rpm
  • Active 50 sec @ 75% (75w) 55 rpm
  • Active 1:2 min @ 90% (90w) 38 rpm
  • Active 15 sec @ 60% (60w) 35 rpm
  • Active 15 sec @ 170% (170w) 55 rpm
  • Active 15 sec @ 60% (60w) 90 rpm
  • Active 15 sec @ 170% (170w) 95 rpm
  • Active 15 sec @ 60% (60w) 38 rpm
  • Active 15 sec @ 170% (170w) 40 rpm
  • Active 15 sec @ 60% (60w) 55 rpm
  • Active 15 sec @ 170% (170w) 90 rpm
  • Active 15 sec @ 60% (60w) 95 rpm
  • Active 15 sec @ 170% (170w) 60 rpm
  • Active 6 sec @ 60% (60w) 38 rpm
  • Active 35 sec @ 60% (60w) 40 rpm
  • Active 59 sec @ 120% (120w) 55 rpm
  • Active 2:33 min @ 20% (20w) 90 rpm
  • Active 57 sec @ 90% (90w) 95 rpm
  • Active 15 sec @ 60% (60w) 60 rpm
  • Active 15 sec @ 170% (170w) 75 rpm
  • Active 15 sec @ 60% (60w) 75 rpm
  • Active 15 sec @ 170% (170w) 75 rpm
  • Active 15 sec @ 60% (60w) 75 rpm
  • Active 15 sec @ 170% (170w) 75 rpm
  • Active 15 sec @ 60% (60w) 95 rpm
  • 15 sec @ 170% (170w)
  • 15 sec @ 60% (60w)
  • 16 sec @ 170% (170w)
  • 32 sec @ 60% (60w)
  • 1 min @ 120% (120w)
  • 2:32 min @ 20% (20w)
  • 31 sec @ 70% (70w)
  • 1 min @ 90% (90w)
  • 4X
    • 15 sec @ 60% (60w)
    • 15 sec @ 170% (170w)
  • 15 sec @ 60% (60w)
  • 17 sec @ 170% (170w)
  • 36 sec @ 60% (60w)
  • 58 sec @ 120% (120w)
  • 4:36 min @ 20% (20w)
  • 50 sec @ 75% (75w)
  • 42 sec @ 110% (110w)
  • 28 sec @ 120% (120w)
  • 52 sec @ 125% (125w)
  • 38 sec @ 120% (120w)
  • 55 sec @ 110% (110w)
  • 4:25 min @ 20% (20w)