Anaerobic

40 Mesociclo 5 Finishing - Lezione 6

  • Cycling
  • 1h 13mTime
  • 95Stress
  • 0.88Intensity
  • 52Popularity

About this workout

This brutal 40-20 workout focuses on short bursts of 120% FTP, perfect for building the kick needed to close gaps during races or group rides. Incorporate this savage main set to enhance your raw sprinting power and lactate tolerance, essential for those race-winning moments.

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Workout structure

  • Warm-Up 4:20 min @ 25-35% (25-35w) 105 rpm
  • Active 5:5 min @ 30% (30w) 113 rpm
  • Active 3:32 min @ 50% (50w) 60 rpm
  • Active 19 sec @ 170% (170w)
  • Active 1:15 min @ 20% (20w) 90 rpm
  • Active 40 sec @ 80% (80w) 35 rpm
  • Active 10 sec @ 170% (170w)
  • Active 1:53 min @ 20% (20w) 90 rpm
  • Active 40 sec @ 80% (80w) 35 rpm
  • Active 10 sec @ 170% (170w)
  • Active 1:36 min @ 20% (20w) 90 rpm
  • Active 26 sec @ 80% (80w) 35 rpm
  • Active 10 sec @ 170% (170w)
  • Active 4:14 min @ 20% (20w) 90 rpm
  • Active 20 sec @ 60% (60w) 80 rpm
  • Active 1:21 min @ 125% (125w) 70 rpm
  • Active 29 sec @ 60% (60w) 50 rpm
  • Active 1:10 min @ 130% (130w) 80 rpm
  • Active 36 sec @ 60% (60w) 50 rpm
  • Active 1:11 min @ 135% (135w) 92 rpm
  • Active 52 sec @ 60% (60w) 50 rpm
  • Active 1 min @ 140% (140w) 100 rpm
  • Active 1:41 min @ 60% (60w) 50 rpm
  • Active 59 sec @ 125% (125w) 70 rpm
  • Active 26 sec @ 60% (60w) 50 rpm
  • Active 1:6 min @ 130% (130w) 80 rpm
  • Active 41 sec @ 60% (60w) 50 rpm
  • Active 1:4 min @ 135% (135w) 92 rpm
  • Active 55 sec @ 60% (60w) 50 rpm
  • Active 1:2 min @ 140% (140w) 100 rpm
  • Active 6:42 min @ 20% (20w) 90 rpm
  • Active 45 sec @ 35% (35w) 90 rpm
  • Active 1:57 min @ 100% (100w) 90 rpm
  • Active 55 sec @ 120% (120w) 100 rpm
  • Active 1 min @ 100% (100w) 90 rpm
  • Active 33 sec @ 105% (105w) 80 rpm
  • Active 35 sec @ 20% (20w) 105 rpm
  • Active 15 sec @ 130% (130w) 100 rpm
  • Active 20 sec @ 140% (140w) 105 rpm
  • Active 18 sec @ 150% (150w) 115 rpm
  • Active 1:22 min @ 75% (75w) 75 rpm
  • Active 21 sec @ 120% (120w) 110 rpm
  • Active 20 sec @ 75% (75w) 75 rpm
  • Active 20 sec @ 120% (120w) 110 rpm
  • Active 24 sec @ 75% (75w) 75 rpm
  • Active 20 sec @ 120% (120w) 110 rpm
  • Active 27 sec @ 75% (75w) 75 rpm
  • Active 20 sec @ 120% (120w) 110 rpm
  • Active 26 sec @ 75% (75w) 75 rpm
  • Active 19 sec @ 120% (120w) 110 rpm
  • Active 27 sec @ 75% (75w) 75 rpm
  • Active 1:22 min @ 80% (80w) 100 rpm
  • Active 35 sec @ 105% (105w) 110 rpm
  • Active 29 sec @ 120% (120w) 115 rpm
  • Active 47 sec @ 85% (85w) 90 rpm
  • Active 20 sec @ 125% (125w) 80 rpm
  • Active 38 sec @ 20% (20w) 105 rpm
  • Active 20 sec @ 105% (105w) 110 rpm
  • Active 10 sec @ 115% (115w) 120 rpm
  • Active 15 sec @ 125% (125w) 135 rpm
  • Active 1:2 min @ 55% (55w) 90 rpm
  • Active 31 sec @ 150% (150w) 115 rpm
  • Cooldown 8:42 min @ 30-25% (30-25w) 90 rpm