Anaerobic

FORZA - LEZIONE 9

  • Cycling
  • 1h 12mTime
  • 70Stress
  • 0.76Intensity
  • 21Popularity

About this workout

Forza - Lezione 9 delivers a punishing anaerobic workout with 4 rounds of 2-minute intervals at 90% FTP, perfect for building that top-end punch needed to close gaps in a race or power through the final kicks. This session is ideal for those looking to enhance their raw sprinting power and lactate tolerance while pushing their limits.

DDTraining

Workout structure

  • 5 min @ 30% (30w) 90 rpm
  • 5 min @ 50% (50w) 90 rpm
  • 3 min @ 20% (20w) 90 rpm
  • 4X
    • 35 sec @ 160% (160w) 40 rpm
    • 1:30 min @ 10% (10w) 90 rpm
  • 35 sec @ 160% (160w) 40 rpm
  • 4 min @ 30% (30w) 90 rpm
  • 5X
    • 12 sec @ 250% (250w)
    • 1:18 min @ 10% (10w) 90 rpm
  • 12 sec @ 250% (250w)
  • 4 min @ 10% (10w) 90 rpm
  • 4X
    • 2 min @ 90% (90w) 60 rpm
    • 12 sec @ 150% (150w) 90 rpm
    • 2 min @ 30% (30w) 90 rpm
  • 2 min @ 90% (90w) 60 rpm
  • 12 sec @ 150% (150w) 90 rpm
  • 3 min @ 30% (30w) 90 rpm
  • 7 min @ 30-85% (30-85w) 55 rpm
  • 3 min @ 85% (85w) 55 rpm
  • 3 min @ 30% (30w) 90 rpm