Anaerobic

38 Mesociclo 5 Finishing - Lezione 4

  • Cycling
  • 1h 18mTime
  • 76Stress
  • 0.76Intensity
  • 53Popularity

About this workout

This session features a hard-hitting main set of 6 intervals at 105% FTP, perfect for building the kick needed to close gaps during group rides or deliver an explosive finish in races. It's a savage workout that enhances your raw sprinting power and lactate tolerance, making it an essential part of your anaerobic training arsenal.

IlFusar

Workout structure

  • Warm-Up 8:35 min @ 20-40% (20-40w) 105 rpm
  • Active 8:15 min @ 50% (50w) 108 rpm
  • Active 1:48 min @ 40% (40w) 95 rpm
  • Active 3:15 min @ 75% (75w) 85 rpm
  • Active 1:51 min @ 40% (40w) 95 rpm
  • Active 3:10 min @ 75% (75w) 85 rpm
  • Active 1:52 min @ 20% (20w) 95 rpm
  • Active 3:8 min @ 70% (70w) 85 rpm
  • Active 1:52 min @ 20% (20w) 90 rpm
  • Active 3:8 min @ 70% (70w) 85 rpm
  • Active 3:4 min @ 20% (20w) 95 rpm
  • Active 48 sec @ 70% (70w) 50 rpm
  • Active 1:24 min @ 100% (100w) 35 rpm
  • Active 1:26 min @ 20% (20w) 95 rpm
  • Active 1:35 min @ 100% (100w) 35 rpm
  • Active 1:9 min @ 20% (20w) 95 rpm
  • Active 1:22 min @ 100% (100w) 35 rpm
  • Active 1:9 min @ 20% (20w) 95 rpm
  • Active 1:18 min @ 100% (100w) 35 rpm
  • Active 1:26 min @ 20% (20w) 90 rpm
  • Active 1:16 min @ 100% (100w) 35 rpm
  • Active 2:49 min @ 20% (20w) 90 rpm
  • Active 1:10 min @ 80% (80w) 60 rpm
  • Active 21 sec @ 90% (90w) 60 rpm
  • Active 20 sec @ 105% (105w) 70 rpm
  • Active 20 sec @ 120% (120w) 80 rpm
  • Active 20 sec @ 150% (150w) 90 rpm
  • Active 1:24 min @ 20% (20w) 90 rpm
  • Active 22 sec @ 90% (90w) 60 rpm
  • Active 26 sec @ 105% (105w) 70 rpm
  • Active 13 sec @ 120% (120w) 80 rpm
  • Active 19 sec @ 150% (150w) 90 rpm
  • Active 1:25 min @ 20% (20w) 90 rpm
  • Active 28 sec @ 90% (90w) 60 rpm
  • Active 22 sec @ 105% (105w) 70 rpm
  • Active 13 sec @ 120% (120w) 80 rpm
  • Active 20 sec @ 150% (150w) 90 rpm
  • Active 2:5 min @ 20% (20w) 95 rpm
  • Active 17 sec @ 70% (70w) 90 rpm
  • Active 25 sec @ 90% (90w) 105 rpm
  • Active 22 sec @ 100% (100w) 110 rpm
  • Active 18 sec @ 105% (105w) 115 rpm
  • Active 18 sec @ 150% (150w) 120 rpm
  • Active 1:20 min @ 20% (20w) 95 rpm
  • Active 26 sec @ 90% (90w) 105 rpm
  • Active 18 sec @ 100% (100w) 110 rpm
  • Active 16 sec @ 105% (105w) 115 rpm
  • Active 23 sec @ 150% (150w) 120 rpm
  • Active 1:11 min @ 20% (20w) 95 rpm
  • Active 21 sec @ 90% (90w) 105 rpm
  • Active 20 sec @ 100% (100w) 110 rpm
  • Active 17 sec @ 105% (105w) 115 rpm
  • Active 16 sec @ 150% (150w) 120 rpm
  • Active 1:14 min @ 20% (20w) 95 rpm
  • Active 24 sec @ 90% (90w) 105 rpm
  • Active 16 sec @ 100% (100w) 110 rpm
  • Active 10 sec @ 105% (105w) 115 rpm
  • Active 41 sec @ 150% (150w) 120 rpm
  • Cooldown 3:19 min @ 40-20% (40-20w) 110 rpm