Anaerobic

39 Mesociclo 5 Finishing - Lezione 5

  • Cycling
  • 1h 25mTime
  • 88Stress
  • 0.78Intensity
  • 62Popularity

About this workout

This workout packs a punch with 5 sets of 30 seconds at 140% FTP, designed to build your raw sprinting power and lactate tolerance. Ideal for those looking to develop the kick needed for closing gaps or launching race-winning breakaways, it’s a brutal yet effective session that pushes your anaerobic limits.

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Workout structure

  • Warm-Up 4:45 min @ 25-45% (25-45w) 105 rpm
  • Active 3:15 min @ 45% (45w) 105 rpm
  • Active 7:7 min @ 60% (60w) 105 rpm
  • Active 1:50 min @ 55% (55w) 90 rpm
  • Active 30 sec @ 140% (140w) 80 rpm
  • Active 30 sec @ 25% (25w) 80 rpm
  • Active 30 sec @ 140% (140w) 80 rpm
  • Active 30 sec @ 25% (25w) 80 rpm
  • Active 30 sec @ 140% (140w) 80 rpm
  • Active 30 sec @ 25% (25w) 80 rpm
  • Active 30 sec @ 140% (140w) 80 rpm
  • Active 30 sec @ 25% (25w) 80 rpm
  • Active 30 sec @ 140% (140w) 80 rpm
  • Active 30 sec @ 25% (25w) 80 rpm
  • Active 30 sec @ 140% (140w) 80 rpm
  • Active 33 sec @ 25% (25w) 80 rpm
  • 3X
    • Active 30 sec @ 140% (140w) 90 rpm
    • Active 30 sec @ 25% (25w) 90 rpm
  • Active 30 sec @ 140% (140w) 90 rpm
  • Active 30 sec @ 25% (25w) 90 rpm
  • Active 30 sec @ 140% (140w) 90 rpm
  • Active 30 sec @ 25% (25w) 90 rpm
  • Active 30 sec @ 140% (140w) 100 rpm
  • Active 30 sec @ 25% (25w) 100 rpm
  • Active 30 sec @ 140% (140w) 100 rpm
  • Active 30 sec @ 25% (25w) 100 rpm
  • 2X
    • Active 30 sec @ 140% (140w) 100 rpm
    • Active 30 sec @ 25% (25w) 100 rpm
  • Active 30 sec @ 140% (140w) 100 rpm
  • Active 19 sec @ 25% (25w) 100 rpm
  • Active 5:41 min @ 20% (20w) 95 rpm
  • Active 1:25 min @ 30% (30w) 120 rpm
  • Active 8:24 min @ 80% (80w) 120 rpm
  • Active 5:29 min @ 20% (20w) 95 rpm
  • Active 1:12 min @ 55% (55w) 60 rpm
  • 2X
    • Active 20 sec @ 55% (55w) 35 rpm
    • Active 7 sec @ 170% (170w) 130 rpm
  • Active 20 sec @ 55% (55w) 35 rpm
  • 2X
    • Active 30 sec @ 55% (55w) 40 rpm
    • Active 8 sec @ 170% (170w) 130 rpm
  • Active 30 sec @ 55% (55w) 40 rpm
  • Active 6 sec @ 55% (55w) 35 rpm
  • 2X
    • Active 7 sec @ 170% (170w) 130 rpm
    • Active 20 sec @ 55% (55w) 35 rpm
  • Active 19 sec @ 55% (55w) 40 rpm
  • 2X
    • Active 8 sec @ 170% (170w) 130 rpm
    • Active 25 sec @ 55% (55w) 40 rpm
  • 2X
    • Active 20 sec @ 55% (55w) 35 rpm
    • Active 7 sec @ 170% (170w) 130 rpm
  • Active 19 sec @ 55% (55w) 35 rpm
  • 2X
    • Active 32 sec @ 55% (55w) 40 rpm
    • Active 8 sec @ 170% (170w) 130 rpm
  • Active 32 sec @ 55% (55w) 40 rpm
  • Active 20 sec @ 55% (55w) 35 rpm
  • Active 7 sec @ 170% (170w) 130 rpm
  • Active 25 sec @ 55% (55w) 35 rpm
  • Active 7 sec @ 170% (170w) 130 rpm
  • Active 26 sec @ 55% (55w) 35 rpm
  • 2X
    • Active 32 sec @ 55% (55w) 40 rpm
    • Active 8 sec @ 170% (170w) 130 rpm
  • Active 30 sec @ 55% (55w) 40 rpm
  • Active 26 sec @ 55% (55w) 35 rpm
  • 2X
    • Active 7 sec @ 170% (170w) 130 rpm
    • Active 31 sec @ 55% (55w) 35 rpm
  • 2X
    • Active 32 sec @ 55% (55w) 40 rpm
    • Active 8 sec @ 170% (170w) 130 rpm
  • Active 32 sec @ 55% (55w) 40 rpm
  • Active 6:18 min @ 20% (20w) 90 rpm
  • Active 1:38 min @ 80% (80w) 80 rpm
  • Active 59 sec @ 90% (90w) 80 rpm
  • Active 1 min @ 100% (100w) 90 rpm
  • Active 1 min @ 105% (105w) 90 rpm
  • Active 1 min @ 110% (110w) 90 rpm
  • Active 1:1 min @ 120% (120w) 90 rpm
  • Cooldown 2:32 min @ 30-25% (30-25w) 90 rpm