Workouts» Federico Bassis »

Agility 2

10min from 39 to 75% FTP
5min @ 81% FTP
5min @ 95% FTP
5min free ride @ 85rpm
3min @ 105rpm, 70% FTP
2min @ 85% FTP
4min @ 90rpm, 95% FTP
2min @ 85% FTP
3min @ 105rpm, 71% FTP
1min @ 90rpm, 110% FTP
3min @ 90rpm, 85% FTP
3min @ 105rpm, 70% FTP
3min @ 90rpm, 85% FTP
1min @ 110% FTP
10min from 75 to 47% FTP
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 10m

Z2: 19m

Z3: 20m

Z4: 9m

Z5: 2m

Z6: -

17%
31%
33%
15%
3%
0%

Author: f.bassis

Training characterized by high pedaling frequencies aimed at optimizing the aerobic capacity without overloading the muscles. Short mid-threshold sections alternate with threshold and VO2max sections.

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Federico Bassis

  • Active recovery

    50m | 32 SP

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  • Agility 1

    1h | 68 SP

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  • Agility 2

    1h | 64 SP

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  • Crisscross

    1h 32m | 118 SP

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  • Endurance 1

    1h | 57 SP

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  • Endurance 2

    1h 10m | 79 SP

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  • Middle threshold 1

    1h 10m | 84 SP

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  • Middle threshold 2

    1h 5m | 61 SP

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  • Middle threshold 3

    1h 10m | 70 SP

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  • Pre-race

    1h 1m | 66 SP

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  • Race winning intervals

    1h 10m | 108 SP

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  • Strength 1

    1h | 81 SP

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  • Strength 2

    1h 5m | 69 SP

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  • Threshold 1

    1h 25m | 104 SP

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  • Threshold 2

    1h 27m | 121 SP

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  • VO2max 1

    1h 21m | 112 SP

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  • VO2max 2

    45m | 49 SP

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