Anaerobic

Backbone +1

  • Cycling
  • 1hTime
  • 77Stress
  • 0.88Intensity
  • 115Popularity

About this workout

Backbone +1 is a gnarly anaerobic workout that focuses on 60-second efforts at 120% FTP, perfect for building the kick to close gaps and develop raw sprinting power. Use it to sharpen your top-end punch for those crucial race moments or to up your game in group rides when the pace ramps up.

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)
  • Active 30 sec @ 150% (150w)
  • Active 1 min @ 120% (120w)
  • Active 3 min @ 41% (41w)
  • 6X
    • Active 30 sec @ 150% (150w)
    • Active 1 min @ 120% (120w)
    • Active 3 min @ 40% (40w)
  • Active 30 sec @ 150% (150w)
  • Active 1 min @ 120% (120w)
  • Active 8 min @ 50% (50w)