Anaerobic

Bas -4

Cycling
45mTime
62Stress
0.91Intensity
406Popularity

About this workout

Bas -4 delivers a punishing anaerobic workout with 9 intense bursts of 30 seconds at 130% FTP, perfect for building the kick to close gaps and raw sprinting power. This session is ideal for those looking to sharpen their top-end punch for race kicks or aggressive breakaways.

JJMarti

Workout structure

2 min @ 50% (50w)
2 min @ 65% (65w)
30 sec @ 115% (115w)
30 sec @ 40% (40w)
30 sec @ 130% (130w)
30 sec @ 40% (40w)
30 sec @ 150% (150w)
4 min @ 40% (40w)
45 sec @ 85% (85w)
45 sec @ 85-95% (85-95w)
45 sec @ 95% (95w)
30 sec @ 95-105% (95-105w)
45 sec @ 105% (105w)
30 sec @ 105-130% (105-130w)
30 sec @ 130% (130w)
30 sec @ 130-150% (130-150w)
4 min @ 40% (40w)
45 sec @ 85% (85w)
45 sec @ 85-95% (85-95w)
45 sec @ 95% (95w)
30 sec @ 95-105% (95-105w)
45 sec @ 105% (105w)
30 sec @ 105-130% (105-130w)
30 sec @ 130% (130w)
30 sec @ 130-150% (130-150w)
4 min @ 40% (40w)
45 sec @ 85% (85w)
45 sec @ 85-95% (85-95w)
45 sec @ 95% (95w)
30 sec @ 95-105% (95-105w)
45 sec @ 105% (105w)
30 sec @ 105-130% (105-130w)
30 sec @ 130% (130w)
30 sec @ 130-150% (130-150w)
4 min @ 40% (40w)
45 sec @ 85% (85w)
45 sec @ 85-95% (85-95w)
45 sec @ 95% (95w)
30 sec @ 95-105% (95-105w)
45 sec @ 105% (105w)
30 sec @ 105-130% (105-130w)
30 sec @ 130% (130w)
30 sec @ 130-150% (130-150w)
2:30 min @ 40-30% (40-30w)