Anaerobic

Treino Inverno C/ Watts - Semana 4 - Dia 22 - 2ª F

  • Cycling
  • 55mTime
  • 71Stress
  • 0.88Intensity
  • 20Popularity

About this workout

This workout focuses on short, explosive efforts with 5 × 20 seconds at 115% FTP, designed to build your raw sprinting power and lactate tolerance for closing gaps in group rides or making race-winning kicks. Ideal for developing the top-end punch needed in breakaways, it's a powerful addition to your training arsenal.

samoramobile

Workout structure

  • Warm-Up 10 min @ 70% (70w)
  • 5X
    • 20 sec @ 115% (115w)
    • Rest 40 sec @ 70% (70w)
  • 5 min @ 75% (75w)
  • 1 min @ 120% (120w)
  • 1 min @ 70% (70w)
  • 1 min @ 130% (130w)
  • 1 min @ 70% (70w)
  • 1 min @ 140% (140w)
  • 1 min @ 70% (70w)
  • 1 min @ 150% (150w)
  • 1 min @ 70% (70w)
  • 1 min @ 153% (153w)
  • 1 min @ 70% (70w)
  • 15 min @ 80% (80w)
  • 10 min @ 65% (65w)