Anaerobic

MIX de Z6, Z4 y Z7 y Z3

  • Cycling
  • 1h 15mTime
  • 78Stress
  • 0.79Intensity
  • 45Popularity

About this workout

This workout blends anaerobic efforts with a mix of Z6, Z4, and Z3, featuring 8-minute intervals at 90% FTP to build that raw sprinting power and lactate tolerance. Perfect for those looking to enhance their kick for closing gaps in races or group rides, this session packs a punch while also incorporating essential tempo work for a well-rounded training approach.

Javi Vitus

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • Cooldown 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 4X
    • 5 sec @ 200% (200w)
    • 55 sec @ 40% (40w)
  • 2 min @ 40% (40w)
  • 5X
    • 45 sec @ 120% (120w)
    • 3 min @ 55% (55w)
  • 2X
    • 8 min @ 90% (90w)
    • 2 min @ 55% (55w)
  • 5X
    • 8 sec @ 200% (200w)
    • 55 sec @ 55% (55w)
  • 10 min @ 76% (76w)
  • 3 min @ 55% (55w)