Brasted

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 56Popularity

About this workout

Brasted is a demanding VO2 max workout featuring 38 intense 30-second efforts at 120% FTP, designed to push your aerobic ceiling and prepare you for tough climbs or sprint finishes. It's a great way to sharpen your top-end power and improve your capacity for those gnarly race kicks when the pace heats up.

Workout structure

• 4 min @ 50% (50w)
• 4 min @ 65% (65w)
• 4 min @ 80% (80w)
• 15 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 2X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 15 sec @ 40% (40w) 100 rpm
• 30 sec @ 120% (120w) 100 rpm
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 15 sec @ 40% (40w) 100 rpm
• 30 sec @ 120% (120w) 100 rpm
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 15 sec @ 40% (40w) 100 rpm
• 30 sec @ 120% (120w) 100 rpm
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 15 sec @ 40% (40w) 100 rpm
• 30 sec @ 120% (120w) 100 rpm
• 7:25 min @ 50-40% (50-40w)