Brevi intervalli VO2 max

10 minutes of riscaldamento at cadence 90 and zone recovery

 Block: 3 ripetute Sub-LT / Alta Cadenza

• 3 minutes of Sub-LT at cadence 70 to 75 and zone sub-LT
• 1 minute of Alta Cadenza at cadence 110+ and zone endurance
• 3 minutes of Sub-LT at cadence 80 to 85 and zone sub-LT
• 1 minute of Alta Cadenza at cadence 120+ and zone sub-LT
• 3 minutes of Sub-LT at cadence 90 to 95 and zone sub-LT
• 1 minute of Alta Cadenza at cadence 130+ and zone sub-LT

4 minutes of recupero at cadence 90 and zone recovery

 Block: 5 ripetute Super-LT

• 1 minute 30 seconds of 1/5 at cadence 90 to 100 and zone super-LT
• 1 minute of recupero at cadence 90 and zone recovery
• 1 minute 30 seconds of 2/5 at cadence 90 to 100 and zone super-LT
• 1 minute of recupero at cadence 90 and zone recovery
• 1 minute 30 seconds of 3/5 at cadence 90 to 100 and zone super-LT
• 1 minute of recupero at cadence 90 and zone recovery
• 1 minute 30 seconds of 4/5 at cadence 90 to 100 and zone super-LT
• 1 minute of recupero at cadence 90 and zone recovery
• 1 minute 30 seconds of 5/5 at cadence 90 to 100 and zone super-LT

5 minutes of recupero at cadence 90 and zone recovery

 Block: 3 ripetute VO2 Max

• 3 minutes of 1/3 at cadence 90 to 100 and zone VO2-MAX
• 3 minutes of recupero at cadence 90 and zone recovery
• 3 minutes of 2/3 at cadence 90 to 100 and zone VO2-MAX
• 3 minutes of recupero at cadence 90 and zone recovery
• 3 minutes of 3/3 at cadence 90 to 100 and zone VO2-MAX

5 minutes of Defaticamento at cadence 90 and zone recovery