Anaerobic

Backbone +4

  • Cycling
  • 1hTime
  • 90Stress
  • 0.95Intensity
  • 80Popularity

About this workout

Backbone +4 delivers a savage dose of anaerobic power with intense 30-second efforts at 200% FTP, perfect for building the kick needed to close gaps and respond to race kicks. This workout is essential for those looking to develop raw sprinting power and lactate tolerance, making it a staple for competitive cyclists tackling aggressive group rides or breakaways.

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 @ 200% (200w)
  • Active 4 min @ 40% (40w)
  • Active 30 sec @ 200% (200w)
  • Active 1 min @ 88% (88w)
  • Active 3 min @ 41% (41w)
  • 6X
    • Active 30 sec @ 200% (200w)
    • Active 1 min @ 88% (88w)
    • Active 3 min @ 40% (40w)
  • Active 30 sec @ 200% (200w)
  • Active 1 min @ 88% (88w)
  • Active 8 min @ 50% (50w)