Anaerobic

32 Mesociclo 4 VO2 Max - Lezione 6

  • Cycling
  • 1h 14mTime
  • 90Stress
  • 0.85Intensity
  • 51Popularity

About this workout

This brutal anaerobic workout features 8 rounds of 25-second efforts at 150% FTP, perfect for building the kick to close gaps and boosting your top-end punch, whether you're gearing up for a sprint finish or tackling a tough climb. It's a classic choice for cyclists looking to enhance their raw sprinting power and lactate tolerance, making it ideal for high-paced group rides or race scenarios.

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Workout structure

  • Warm-Up 7:30 min @ 20-40% (20-40w) 105 rpm
  • Active 4:15 min @ 45% (45w) 108 rpm
  • Active 6 min @ 45% (45w) 120 rpm
  • Active 2:2 min @ 80% (80w) 75 rpm
  • Active 27 sec @ 150% (150w) 80 rpm
  • Active 32 sec @ 75% (75w) 45 rpm
  • Active 24 sec @ 150% (150w) 80 rpm
  • Active 38 sec @ 40% (40w) 90 rpm
  • Active 28 sec @ 150% (150w) 80 rpm
  • Active 33 sec @ 30% (30w) 90 rpm
  • Active 28 sec @ 150% (150w) 80 rpm
  • Active 31 sec @ 35% (35w) 90 rpm
  • Active 26 sec @ 150% (150w) 95 rpm
  • Active 33 sec @ 35% (35w) 90 rpm
  • Active 29 sec @ 150% (150w) 95 rpm
  • Active 31 sec @ 25% (25w) 90 rpm
  • Active 30 sec @ 150% (150w) 95 rpm
  • Active 30 sec @ 20% (20w) 90 rpm
  • Active 30 sec @ 150% (150w) 95 rpm
  • Active 5:3 min @ 25% (25w) 95 rpm
  • Active 1:28 min @ 60% (60w) 65 rpm
  • Active 10 sec @ 100% (100w) 50 rpm
  • Active 1:46 min @ 120% (120w) 75 rpm
  • Active 1:56 min @ 20% (20w) 95 rpm
  • Active 1:10 min @ 60% (60w) 65 rpm
  • Active 10 sec @ 100% (100w) 50 rpm
  • Active 1:51 min @ 120% (120w) 75 rpm
  • Active 2:24 min @ 20% (20w) 95 rpm
  • Active 35 sec @ 60% (60w) 65 rpm
  • Active 10 sec @ 100% (100w) 50 rpm
  • Active 1:48 min @ 120% (120w) 80 rpm
  • Active 2:26 min @ 20% (20w) 95 rpm
  • Active 43 sec @ 60% (60w) 65 rpm
  • Active 8 sec @ 100% (100w) 50 rpm
  • Active 1:51 min @ 120% (120w) 80 rpm
  • Active 6:10 min @ 20% (20w) 95 rpm
  • Active 49 sec @ 70% (70w) 85 rpm
  • Active 2 min @ 110% (110w) 80 rpm
  • Active 20 sec @ 120% (120w) 90 rpm
  • Active 20 sec @ 130% (130w) 95 rpm
  • Active 19 sec @ 140% (140w) 100 rpm
  • Active 3:51 min @ 20% (20w) 95 rpm
  • Active 1:10 min @ 70% (70w) 60 rpm
  • Active 2 min @ 110% (110w) 80 rpm
  • Active 20 sec @ 120% (120w) 90 rpm
  • Active 23 sec @ 130% (130w) 95 rpm
  • Active 17 sec @ 140% (140w) 100 rpm
  • Active 18 sec @ 145% (145w) 105 rpm
  • Active 3:2 min @ 20% (20w) 95 rpm
  • Active 2:15 min @ 45% (45w) 120 rpm