BÄSTIS + 1

• Cycling
• 1h 20mTime
• 123Stress
• 0.96Intensity
• 50Popularity

About this workout

BÄSTIS + 1 delivers a brutal anaerobic workout with 4 sets of 13 explosive 30-second efforts at 130% FTP, perfect for building the kick needed to close gaps or launch breakaways. This session is a staple for those looking to boost their raw sprinting power and lactate tolerance while pushing through the pain threshold.

Workout structure

• Active 1 min @ 60% (60w) 85 rpm
• Active 1 min @ 68% (68w) 85 rpm
• Active 1 min @ 75% (75w) 85 rpm
• Active 1 min @ 83% (83w) 85 rpm
• Active 1 min @ 90% (90w) 85 rpm
• Active 4 min @ 60% (60w) 85 rpm
• 13X
  • Active 30 sec @ 130% (130w) 85 rpm
  • Rest 15 sec @ 55% (55w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• 13X
  • Active 30 sec @ 130% (130w) 85 rpm
  • Rest 15 sec @ 55% (55w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• 13X
  • Active 30 sec @ 130% (130w) 85 rpm
  • Rest 15 sec @ 55% (55w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• 13X
  • Active 30 sec @ 130% (130w) 85 rpm
  • Rest 15 sec @ 55% (55w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• Active 15 min @ 92% (92w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• Active 1 min @ 85% (85w) 85 rpm
• Active 1 min @ 60% (60w) 85 rpm