Anaerobic

Backbone +3

  • Cycling
  • 1hTime
  • 89Stress
  • 0.94Intensity
  • 100Popularity

About this workout

Backbone +3 packs a punch with 6 intervals of 60 seconds at 115% FTP, building your kick to close gaps and enhancing raw sprinting power. This session is perfect for sharpening your finishing speed during races or tackling those gnarly group ride sprints.

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 @ 180% (180w)
  • Active 4 min @ 40% (40w)
  • Active 30 sec @ 180% (180w)
  • Active 1 min @ 115% (115w)
  • Active 3 min @ 41% (41w)
  • 6X
    • Active 30 sec @ 180% (180w)
    • Active 1 min @ 115% (115w)
    • Active 3 min @ 40% (40w)
  • Active 30 sec @ 180% (180w)
  • Active 1 min @ 115% (115w)
  • Active 8 min @ 50% (50w)