Anaerobic

Venerdi-VR

  • Cycling
  • 1h 0mTime
  • 66Stress
  • 0.81Intensity
  • 45Popularity

About this workout

Venerdi-VR delivers a gnarly kick with its main set of 3 × 60 seconds at 100% FTP, perfect for building sprinting power and lactate tolerance for those race kicks or closing gaps. This workout is a valuable addition to your regimen for developing that top-end punch when it matters most.

Vrsys

Workout structure

  • 10 min @ 50-85% (50-85w) 90 rpm
  • 4X
    • 12 sec @ 180% (180w) 90 rpm
    • Rest 12 sec @ 85% (85w) 100 rpm
  • 5 min @ 53% (53w) 100 rpm
  • 4X
    • 12 sec @ 180% (180w) 90 rpm
    • Rest 12 sec @ 85% (85w) 100 rpm
  • 8 min @ 53% (53w) 100 rpm
  • 4X
    • 12 sec @ 180% (180w) 90 rpm
    • Rest 12 sec @ 80% (80w) 100 rpm
  • 5 min @ 53% (53w) 100 rpm
  • 4X
    • 12 sec @ 180% (180w) 90 rpm
    • Rest 12 sec @ 80% (80w) 100 rpm
  • 5 min @ 53% (53w) 100 rpm
  • 3X
    • 1 min @ 100% (100w) 90 rpm
    • Rest 4 min @ 53% (53w) 100 rpm
  • Coodown 6 min @ 53-37% (53-37w) 100 rpm