Anaerobic

Backbone

  • Cycling
  • 1hTime
  • 66Stress
  • 0.81Intensity
  • 70Popularity

About this workout

Backbone delivers a savage kick with 60-second efforts at near-max intensity, perfect for building raw sprinting power and lactate tolerance. This workout is essential for closing gaps during intense group rides or sharpening your finish for race day.

usolar

Workout structure

  • Warm-Up 6 min @ 40-50% (40-50w)
  • Active 6 min @ 72% (72w)
  • Active 2:45 min @ 96% (96w)
  • Active 15 sec @ 150% (150w)
  • Active 4 min @ 40% (40w)
  • 7X
    • Active 30 sec @ 150% (150w)
    • Active 1 min @ 95% (95w)
    • Active 3 min @ 40% (40w)
  • Active 30 sec @ 150% (150w)
  • Active 1 min @ 95% (95w)
  • Active 8 min @ 50% (50w)