Anaerobic

37 Mesociclo 5 Finishing - Lezione 3

  • Cycling
  • 1h 19mTime
  • 91Stress
  • 0.83Intensity
  • 63Popularity

About this workout

This gnarly workout features 10 efforts of 60 seconds at 110% FTP, pushing your raw sprinting power and lactate tolerance to the limit, perfect for closing gaps in a race or making those crucial kicks during a group ride. It's a classic anaerobic session that builds the top-end punch needed for any demanding effort on the bike.

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Workout structure

  • Warm-Up 7 min @ 20-40% (20-40w) 102 rpm
  • Active 7:6 min @ 40% (40w) 110 rpm
  • Active 1:6 min @ 85% (85w) 90 rpm
  • Active 59 sec @ 140% (140w) 100 rpm
  • Active 2:25 min @ 20% (20w) 95 rpm
  • Active 9 sec @ 85% (85w) 90 rpm
  • Active 56 sec @ 140% (140w) 100 rpm
  • Active 2:9 min @ 20% (20w) 95 rpm
  • Active 48 sec @ 140% (140w) 100 rpm
  • Active 2:17 min @ 20% (20w) 95 rpm
  • Active 50 sec @ 140% (140w) 100 rpm
  • Active 2:25 min @ 20% (20w) 95 rpm
  • Active 1:2 min @ 140% (140w) 100 rpm
  • Active 4:58 min @ 20% (20w) 95 rpm
  • Active 1:48 min @ 55% (55w) 105 rpm
  • Active 59 sec @ 110% (110w) 120 rpm
  • Active 1 min @ 110% (110w) 60 rpm
  • Active 1:47 min @ 20% (20w) 95 rpm
  • Active 1:14 min @ 50% (50w) 115 rpm
  • Active 1 min @ 110% (110w) 115 rpm
  • Active 1:3 min @ 110% (110w) 57 rpm
  • Active 2:44 min @ 20% (20w) 90 rpm
  • Active 1:14 min @ 50% (50w) 110 rpm
  • Active 59 sec @ 110% (110w) 110 rpm
  • Active 1:2 min @ 110% (110w) 55 rpm
  • Active 2:15 min @ 20% (20w) 90 rpm
  • Active 44 sec @ 50% (50w) 105 rpm
  • Active 58 sec @ 110% (110w) 105 rpm
  • Active 1:2 min @ 110% (110w) 52 rpm
  • Active 1:27 min @ 20% (20w) 90 rpm
  • Active 1:1 min @ 110% (110w) 105 rpm
  • Active 1:3 min @ 110% (110w) 52 rpm
  • Active 5:30 min @ 20% (20w) 90 rpm
  • Active 39 sec @ 90% (90w) 80 rpm
  • Active 41 sec @ 130% (130w) 85 rpm
  • Active 31 sec @ 105% (105w) 85 rpm
  • Active 29 sec @ 140% (140w) 85 rpm
  • Active 31 sec @ 95% (95w) 85 rpm
  • Active 29 sec @ 135% (135w) 85 rpm
  • Active 30 sec @ 95% (95w) 85 rpm
  • Active 29 sec @ 140% (140w) 85 rpm
  • Active 31 sec @ 85% (85w) 85 rpm
  • Active 26 sec @ 140% (140w) 85 rpm
  • Active 10:16 min @ 30% (30w) 80 rpm
  • Cooldown 38 sec @ 35-25% (35-25w) 90 rpm