Anaerobic

Metodo Pit 3.0

  • Cycling
  • 52mTime
  • 69Stress
  • 0.89Intensity
  • 60Popularity

About this workout

The Metodo Pit 3.0 features an intense main set of 5 × 30 sec efforts at 150% FTP, designed to build your raw sprinting power and lactate tolerance—ideal for closing gaps in a race or powering through group ride sprints. This workout packs a punch for those looking to boost their anaerobic capacity and unleash a killer kick when it counts.

Minnao

Workout structure

  • Warm-Up 5:55 min @ 25-45% (25-45w) 105 rpm
  • Active 1:10 min @ 65% (65w) 55 rpm
  • Active 1:47 min @ 75% (75w) 40 rpm
  • Active 7 sec @ 80% (80w) 40 rpm
  • Active 1:1 min @ 25% (25w) 90 rpm
  • Active 31 sec @ 65% (65w) 50 rpm
  • Active 22 sec @ 75% (75w) 40 rpm
  • Active 10 sec @ 80% (80w) 40 rpm
  • Active 1:12 min @ 25% (25w) 95 rpm
  • Active 55 sec @ 65% (65w) 50 rpm
  • Active 19 sec @ 75% (75w) 40 rpm
  • Active 7 sec @ 80% (80w) 40 rpm
  • Active 1:30 min @ 25% (25w) 95 rpm
  • Active 24 sec @ 65% (65w) 50 rpm
  • Active 30 sec @ 75% (75w) 40 rpm
  • Active 7 sec @ 80% (80w) 40 rpm
  • Active 1:3 min @ 25% (25w) 95 rpm
  • Active 1:55 min @ 100% (100w) 60 rpm
  • Active 1:49 min @ 105% (105w) 70 rpm
  • Active 2:6 min @ 110% (110w) 80 rpm
  • Active 2:35 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 150% (150w) 105 rpm
  • Active 30 sec @ 25% (25w) 105 rpm
  • Active 28 sec @ 150% (150w) 105 rpm
  • Active 32 sec @ 25% (25w) 105 rpm
  • Active 26 sec @ 150% (150w) 105 rpm
  • Active 41 sec @ 25% (25w) 105 rpm
  • Active 28 sec @ 150% (150w) 105 rpm
  • Active 30 sec @ 25% (25w) 105 rpm
  • Active 23 sec @ 150% (150w) 105 rpm
  • Active 42 sec @ 25% (25w) 80 rpm
  • Active 40 sec @ 60% (60w) 80 rpm
  • Active 1:17 min @ 105% (105w) 80 rpm
  • Active 1:57 min @ 110% (110w) 85 rpm
  • Active 1:57 min @ 115% (115w) 90 rpm
  • Active 3:47 min @ 25% (25w) 90 rpm
  • Active 1:12 min @ 60% (60w) 75 rpm
  • Active 58 sec @ 120% (120w) 95 rpm
  • Active 22 sec @ 40% (40w) 40 rpm
  • Active 55 sec @ 125% (125w) 100 rpm
  • Active 35 sec @ 40% (40w) 40 rpm
  • Active 57 sec @ 130% (130w) 105 rpm
  • Active 56 sec @ 40% (40w) 40 rpm
  • Active 57 sec @ 120% (120w) 95 rpm
  • Active 25 sec @ 40% (40w) 40 rpm
  • Active 51 sec @ 125% (125w) 100 rpm
  • Active 48 sec @ 40% (40w) 40 rpm
  • Active 59 sec @ 130% (130w) 105 rpm
  • Cooldown 2:2 min @ 30-25% (30-25w) 95 rpm