Anaerobic

36 Mesociclo 5 Finishing - Lezione 2

  • Cycling
  • 1h 29mTime
  • 113Stress
  • 0.87Intensity
  • 122Popularity

About this workout

Get ready to fire up those legs with this anaerobic workout featuring 10 hard-hitting 15-second efforts at 125% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for those looking to add some punch to their race kicks or elevate their performance in breakaways, this session will redefine your limits.

IlFusar

Workout structure

  • Warm-Up 5:50 min @ 20-40% (20-40w) 100 rpm
  • Active 6:40 min @ 45% (45w) 108 rpm
  • Active 4:14 min @ 60% (60w) 108 rpm
  • Active 1:16 min @ 70% (70w) 60 rpm
  • Active 20 sec @ 100% (100w) 65 rpm
  • Active 40 sec @ 125% (125w) 75 rpm
  • Active 20 sec @ 100% (100w) 65 rpm
  • Active 40 sec @ 125% (125w) 75 rpm
  • Active 20 sec @ 100% (100w) 65 rpm
  • Active 40 sec @ 125% (125w) 75 rpm
  • Active 30 sec @ 100% (100w) 65 rpm
  • Active 30 sec @ 100% (100w) 65 rpm
  • Active 30 sec @ 125% (125w) 75 rpm
  • Active 30 sec @ 100% (100w) 65 rpm
  • Active 30 sec @ 125% (125w) 75 rpm
  • Active 30 sec @ 100% (100w) 65 rpm
  • Active 30 sec @ 125% (125w) 75 rpm
  • Active 30 sec @ 100% (100w) 65 rpm
  • Active 30 sec @ 125% (125w) 75 rpm
  • Active 30 sec @ 100% (100w) 65 rpm
  • Active 30 sec @ 125% (125w) 75 rpm
  • Active 30 sec @ 100% (100w) 65 rpm
  • Active 12 sec @ 125% (125w) 75 rpm
  • 4X
    • Active 15 sec @ 100% (100w) 65 rpm
    • Active 15 sec @ 125% (125w) 75 rpm
  • Active 15 sec @ 100% (100w) 65 rpm
  • Active 15 sec @ 125% (125w) 75 rpm
  • 6X
    • Active 15 sec @ 100% (100w) 65 rpm
    • Active 15 sec @ 125% (125w) 75 rpm
  • Active 15 sec @ 100% (100w) 65 rpm
  • Active 3:23 min @ 20% (20w) 93 rpm
  • Active 45 sec @ 50% (50w) 65 rpm
  • Active 9:22 min @ 100% (100w) 65 rpm
  • Active 4:45 min @ 20% (20w) 90 rpm
  • Active 44 sec @ 60% (60w) 80 rpm
  • Active 8:26 min @ 100% (100w) 80 rpm
  • Active 5:25 min @ 20% (20w) 90 rpm
  • Active 1:1 min @ 50% (50w) 60 rpm
  • Active 3:50 min @ 50% (50w) 60 rpm
  • Active 41 sec @ 50% (50w) 60 rpm
  • Active 3:8 min @ 50% (50w) 60 rpm
  • Active 2:43 min @ 20% (20w) 90 rpm
  • Active 35 sec @ 50% (50w) 75 rpm
  • Active 50 sec @ 80% (80w) 75 rpm
  • Active 1:1 min @ 105% (105w) 75 rpm
  • Active 12 sec @ 120% (120w) 75 rpm
  • Active 15 sec @ 105% (105w) 75 rpm
  • Active 11 sec @ 120% (120w) 75 rpm
  • Active 27 sec @ 105% (105w) 75 rpm
  • Active 12 sec @ 110% (110w) 75 rpm
  • Active 22 sec @ 105% (105w) 75 rpm
  • Active 12 sec @ 110% (110w) 75 rpm
  • Active 27 sec @ 105% (105w) 75 rpm
  • Active 13 sec @ 110% (110w) 75 rpm
  • Active 2:10 min @ 105% (105w) 75 rpm
  • Cooldown 5:8 min @ 30-25% (30-25w) 100 rpm