Piramide d'efforts XCO

• Cycling
• 1h 20mTime
• 128Stress
• 0.98Intensity
• 65Popularity

About this workout

This brutal anaerobic workout features pyramid efforts that push your limits with short, intense bursts at 158.3% FTP, perfect for developing that raw sprinting power and lactate tolerance needed for closing gaps during aggressive race kicks or breakaways. A must-do for those looking to enhance their top-end punch and overall explosive performance on the bike.

Workout structure

• 15 min @ 53% (53w)
• 1 min @ 158% (158w)
• Rest 1 min @ 53% (53w)
• 2 min @ 140% (140w)
• Rest 2 min @ 53% (53w)
• 3 min @ 127% (127w)
• Rest 3 min @ 53% (53w)
• 4 min @ 125% (125w)
• Rest 4 min @ 53% (53w)
• 5 min @ 122% (122w)
• Rest 5 min @ 53% (53w)
• 4 min @ 125% (125w)
• Rest 4 min @ 53% (53w)
• 3 min @ 127% (127w)
• Rest 3 min @ 53% (53w)
• 2 min @ 140% (140w)
• Rest 2 min @ 53% (53w)
• 1 min @ 158% (158w)
• Rest 1 min @ 53% (53w)
• 15 min @ 53% (53w)