Anaerobic

Día 3 - ¡Tempo con Finale!

  • Cycling
  • 1h 10mTime
  • 77Stress
  • 0.81Intensity
  • 55Popularity

About this workout

This workout features a hard-hitting main set of 4 x 2 min at 109% FTP to build your kick for closing gaps and boost raw sprinting power, with 3 min recoveries to keep you sharp. Perfect for race day prep or sharpening your legs for those gnarly group ride finishes.

FA Valls

Workout structure

  • 1 min @ 50% (50w)
  • 1 min @ 53% (53w)
  • 1 min @ 56% (56w)
  • 1 min @ 59% (59w)
  • 1 min @ 62% (62w)
  • 1 min @ 65% (65w)
  • 1 min @ 68% (68w)
  • 1 min @ 71% (71w)
  • 1 min @ 74% (74w)
  • 1 min @ 77% (77w)
  • 2X
    • 10 sec @ 175% (175w) 110 rpm
    • Rest 50 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 1 min @ 109% (109w) 95 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 5 min @ 90% (90w) 95 rpm
  • 3 min @ 50% (50w)
  • 15 min @ 81% (81w) 90 rpm
  • 4X
    • 2 min @ 109% (109w) 95 rpm
    • Rest 3 min @ 75% (75w)
  • 1 min @ 77% (77w)
  • 1 min @ 74% (74w)
  • 1 min @ 71% (71w)
  • 1 min @ 68% (68w)
  • 1 min @ 65% (65w)
  • 1 min @ 62% (62w)
  • 1 min @ 59% (59w)
  • 1 min @ 56% (56w)
  • 1 min @ 53% (53w)
  • 1 min @ 50% (50w)