Anaerobic

Z3+ con tironinos variados

  • Cycling
  • 1h 1mTime
  • 77Stress
  • 0.87Intensity
  • 31Popularity

About this workout

This session features a challenging mix of anaerobic efforts with 2x5-minute intervals at 82% FTP, perfect for building the kick needed to close gaps during races or intense group rides. It’s a solid choice for developing raw sprinting power and lactate tolerance while keeping your training varied and engaging.

Carlos Casado

Workout structure

  • Warm-Up 1 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)
  • 3X
    • 5 sec @ 200% (200w)
    • 55 sec @ 50% (50w)
  • 2X
    • 20 sec @ 150% (150w)
    • 4:40 min @ 82% (82w)
  • 40 sec @ 110% (110w)
  • 4:40 min @ 82% (82w)
  • 20 sec @ 150% (150w)
  • 4:40 min @ 82% (82w)
  • 40 sec @ 120% (120w)
  • 4:40 min @ 82% (82w)
  • 20 sec @ 150% (150w)
  • 4:40 min @ 82% (82w)
  • 40 sec @ 110% (110w)
  • 4:40 min @ 82% (82w)
  • 20 sec @ 150% (150w)
  • 4:40 min @ 82% (82w)
  • 40 sec @ 120% (120w)
  • 4:40 min @ 82% (82w)
  • 20 sec @ 150% (150w)
  • 2 min @ 82% (82w)
  • 40 sec @ 55% (55w)