Anaerobic

35 Mesociclo 5 Finishing - Lezione 1

  • Cycling
  • 1h 18mTime
  • 86Stress
  • 0.81Intensity
  • 53Popularity

About this workout

This workout features intense anaerobic efforts with 2 sets of 2x10 second all-out sprints at 170% FTP, perfect for building the kick needed to close gaps and improve your raw sprinting power. Incorporate this brutal session into your routine to develop the top-end punch required for race kicks or breakaways.

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Workout structure

  • Warm-Up 9:50 min @ 20-40% (20-40w) 100 rpm
  • Active 6:5 min @ 55% (55w) 90 rpm
  • Active 2:9 min @ 65% (65w) 60 rpm
  • Active 58 sec @ 120% (120w) 95 rpm
  • Active 21 sec @ 75% (75w) 70 rpm
  • Active 59 sec @ 125% (125w) 100 rpm
  • Active 27 sec @ 65% (65w) 60 rpm
  • Active 57 sec @ 130% (130w) 105 rpm
  • Active 47 sec @ 65% (65w) 60 rpm
  • Active 57 sec @ 135% (135w) 110 rpm
  • Active 2:4 min @ 20% (20w) 95 rpm
  • Active 56 sec @ 120% (120w) 95 rpm
  • Active 24 sec @ 65% (65w) 60 rpm
  • Active 48 sec @ 125% (125w) 100 rpm
  • Active 34 sec @ 65% (65w) 60 rpm
  • Active 1 min @ 130% (130w) 105 rpm
  • Active 46 sec @ 65% (65w) 60 rpm
  • Active 1 min @ 135% (135w) 110 rpm
  • Active 6:20 min @ 30% (30w) 95 rpm
  • Active 15 sec @ 70% (70w) 40 rpm
  • 2X
    • Active 10 sec @ 170% (170w) 130 rpm
    • Active 20 sec @ 60% (60w) 40 rpm
  • Active 5 sec @ 100% (100w) 60 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 60% (60w) 40 rpm
  • Active 5 sec @ 100% (100w) 60 rpm
  • Active 8 sec @ 170% (170w) 130 rpm
  • Active 25 sec @ 60% (60w) 40 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 26 sec @ 60% (60w) 40 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 60% (60w) 40 rpm
  • Active 5 sec @ 100% (100w) 60 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 60% (60w) 40 rpm
  • Active 5 sec @ 100% (100w) 60 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 27 sec @ 60% (60w) 40 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 27 sec @ 60% (60w) 40 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 60% (60w) 40 rpm
  • Active 8 sec @ 100% (100w) 60 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 60% (60w) 40 rpm
  • Active 7 sec @ 100% (100w) 60 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 3:35 min @ 20% (20w) 95 rpm
  • Active 32 sec @ 60% (60w) 55 rpm
  • 2X
    • Active 20 sec @ 60% (60w) 40 rpm
    • Active 10 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 60% (60w) 40 rpm
  • Active 5 sec @ 100% (100w) 60 rpm
  • Active 10 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 60% (60w) 40 rpm
  • Active 5 sec @ 100% (100w) 60 rpm
  • Active 5 sec @ 170% (170w) 130 rpm
  • Active 4:28 min @ 20% (20w) 95 rpm
  • Active 55 sec @ 40% (40w) 110 rpm
  • Active 7:11 min @ 85% (85w) 110 rpm
  • Active 5:24 min @ 20% (20w) 95 rpm
  • Active 1 min @ 55% (55w) 95 rpm
  • Active 2 min @ 95% (95w) 95 rpm
  • Active 30 sec @ 55% (55w) 95 rpm
  • Active 24 sec @ 105% (105w) 95 rpm
  • Active 31 sec @ 55% (55w) 95 rpm
  • Active 27 sec @ 115% (115w) 95 rpm
  • Active 28 sec @ 55% (55w) 95 rpm
  • Active 20 sec @ 125% (125w) 95 rpm
  • Active 3:55 min @ 20% (20w) 90 rpm