Anaerobic

Z3 con tirones al 150%(20" cada 4' durante 1h10')

  • Cycling
  • 1h 25mTime
  • 103Stress
  • 0.85Intensity
  • 16Popularity

About this workout

This workout features a punishing main set of 17 efforts at 150% FTP for 20 seconds each, with 4-minute recoveries — perfect for building that explosive kick to close gaps during races or group rides. Incorporate this brutal session into your training to enhance your raw sprinting power and lactate tolerance, setting you up for success in those gnarly finish line sprints.

Javi Vitus

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • Cooldown 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 4X
    • 5 sec @ 200% (200w)
    • 55 sec @ 50% (50w)
  • 1 min @ 55% (55w)
  • 17X
    • 20 sec @ 150% (150w)
    • 3:40 min @ 78% (78w)
  • 2 min @ 60% (60w)