Anaerobic

Backbone +5

  • Cycling
  • 1hTime
  • 98Stress
  • 0.99Intensity
  • 65Popularity

About this workout

Backbone +5 is a brutal anaerobic workout that develops your raw sprinting power and lactate tolerance with six high-intensity efforts at 110% FTP, perfect for closing gaps during race kicks or breakaways. This session will push your limits and build the explosive kick you need for those decisive moments in a group ride.

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 @ 110% (110w)
  • Active 3 min @ 41% (41w)
  • 6X
    • Active 30 sec @ 200% (200w)
    • Active 1 min @ 110% (110w)
    • Active 3 min @ 40% (40w)
  • Active 30 sec @ 200% (200w)
  • Active 1 min @ 110% (110w)
  • Active 8 min @ 50% (50w)