Anaerobic

Alessio lezione 4

  • Cycling
  • 1h 35mTime
  • 91Stress
  • 0.76Intensity
  • 21Popularity

About this workout

This session features a classic 4×4 minute main set at 100% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for those intense moments in races or group rides where you need that top-end punch to break away or respond to attacks.

DDTraining

Workout structure

  • 5 min @ 33% (33w)
  • 5X
    • 10 sec @ 250% (250w)
    • 1:50 min @ 35% (35w)
  • 15X
    • 6 sec @ 250% (250w)
    • 1 min @ 7% (7w)
  • 5 min @ 65% (65w)
  • 5 min @ 55% (55w)
  • 5 min @ 65% (65w)
  • 2 min @ 37% (37w)
  • 4X
    • 4 min @ 100% (100w)
    • 3 min @ 60% (60w)
  • 2X
    • 4 min @ 95% (95w)
    • 3 min @ 60% (60w)
  • 5 min @ 37% (37w)