Anaerobic

SFR 9^ settimana

  • Cycling
  • 1h 5mTime
  • 80Stress
  • 0.86Intensity
  • 260Popularity

About this workout

This SFR session features a brutal main set of 5 intervals at 135% FTP for 30 seconds, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for sharpening your anaerobic capacity ahead of key races or tough group rides, it’s a must-try for those looking to push their limits with intervalli 9 training.

vellanoandrea@gmail.com

Workout structure

  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 2 min @ 80% (80w) 90 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 85% (85w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 90% (90w) 75 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 30 sec @ 135% (135w) 60 rpm
  • 1:30 min @ 100% (100w) 60 rpm
  • 1:30 min @ 90% (90w) 90 rpm
  • 30 sec @ 140% (140w) 95 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 135% (135w) 60 rpm
  • 1:30 min @ 100% (100w) 60 rpm
  • 1:30 min @ 90% (90w) 90 rpm
  • 30 sec @ 140% (140w) 95 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 135% (135w) 60 rpm
  • 1:30 min @ 100% (100w) 60 rpm
  • 1:30 min @ 90% (90w) 90 rpm
  • 30 sec @ 140% (140w) 95 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 135% (135w) 60 rpm
  • 1:30 min @ 100% (100w) 60 rpm
  • 1:30 min @ 90% (90w) 90 rpm
  • 30 sec @ 140% (140w) 95 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 135% (135w) 60 rpm
  • 1:30 min @ 100% (100w) 60 rpm
  • 1:30 min @ 90% (90w) 90 rpm
  • 30 sec @ 140% (140w) 95 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 4 min @ 60% (60w) 105 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 45% (45w) 85 rpm