Anaerobic

ronnestad2 lez 37 trepertredici agile

  • Cycling
  • 1h 11mTime
  • 772Stress
  • 2.54Intensity
  • 20Popularity

About this workout

This workout features a punishing main set of 14 efforts at 120% FTP, designed to build your kick for closing gaps and enhancing your raw sprinting power. Perfect for race scenarios or hard group ride finishes, it pushes your lactate tolerance to the limit while improving your top-end punch.

teacherterzac

Workout structure

  • Warm-Up 3 min @ 50% (50w) 100 rpm
  • Active 3 min @ 65-70% (65-70w) 105 rpm
  • Active 3 min @ 76-82% (76-82w) 110 rpm
  • Active 3 min @ 90% (90w) 100-105 rpm
  • Active 1 min
  • Active 3 min @ 55-70% (55-70w) 80-85 rpm
  • Active 10 sec @ 90% (90w) 75 rpm
  • Active 20 sec @ 120% (120w) 70-75 rpm
  • Active 30 sec @ 40% (40w)
  • Active 10 sec @ 90% (90w) 80 rpm
  • Active 25 sec @ 120% (120w) 75-80 rpm
  • Active 30 sec @ 40% (40w)
  • Active 10 sec @ 90% (90w) 85 rpm
  • Active 30 sec @ 120% (120w) 80-85 rpm
  • Active 1 min @ 50% (50w)
  • Active 1 min
  • Active 2 min @ 55-70% (55-70w) 85-90 rpm
  • Active 1 min @ 140% (140w) 90 rpm
  • Active 50 sec @ 40% (40w) 80 rpm
  • Active 30 sec @ 125% (125w) 95-100 rpm
  • Rest 15 sec @ 40% (40w) 80 rpm
  • 2X
    • Active 30 sec @ 125% (125w)
    • Rest 15 sec @ 40% (40w)
  • 3X
    • Active 30 sec @ 120% (120w)
    • Rest 15 sec @ 40% (40w)
  • 4X
    • Active 30 sec @ 116% (116w)
    • Rest 15 sec @ 40% (40w)
  • 2X
    • Active 30 sec @ 112% (112w)
    • Rest 15 sec @ 40% (40w)
  • Active 30 sec @ 112% (112w)
  • Active 3 min @ 40% (40w)
  • Active 1 min
  • Active 2 min @ 55-70% (55-70w)
  • Active 1 min @ 140% (140w)
  • Active 50 sec @ 40% (40w)
  • 5X
    • Active 30 sec @ 120% (120w)
    • Rest 15 sec @ 40% (40w)
  • 3X
    • Active 30 sec @ 116% (116w)
    • Rest 15 sec @ 40% (40w)
  • 4X
    • Active 30 sec @ 112% (112w)
    • Rest 15 sec @ 40% (40w)
  • Active 30 sec @ 112% (112w)
  • Active 2 min @ 50% (50w)
  • Active 1 min
  • Active 2 min @ 55-70% (55-70w)
  • Active 1 min @ 140% (140w)
  • Active 50 sec @ 40% (40w)
  • 3X
    • Active 30 sec @ 128% (128w)
    • Rest 15 sec @ 40% (40w)
  • 3X
    • Active 30 sec @ 124% (124w)
    • Rest 15 sec @ 40% (40w)
  • 6X
    • Active 30 sec @ 120% (120w)
    • Rest 15 sec @ 40% (40w)
  • Active 30 sec @ 120% (120w)
  • DEFA 4 min @ 50% (50w) 105 rpm