Bashful ramped warmed 135% Percent

• Cycling
• 1h 6mTime
• 95Stress
• 0.93Intensity
• 15Popularity

About this workout

This brutal workout features 3 sets of 4 intervals at 135% FTP, pushing your raw sprinting power and lactate tolerance to the limit. Perfect for building the kick needed to close gaps in races or sharpen your top-end punch for those decisive moments in a hard group ride.

Workout structure

• Warm-Up 3 min @ 45-60% (45-60w)
• Active 3 min @ 70% (70w)
• Active 30 sec @ 115% (115w)
• Active 1 min @ 40% (40w)
• Active 30 sec @ 125% (125w)
• Active 1 min @ 40% (40w)
• Active 30 sec @ 135% (135w)
• Active 2:58 min @ 40% (40w)
• Active 2 sec @ 40-135% (40-135w)
• Active 1 min @ 135% (135w)
• Active 58 sec @ 40% (40w)
• Active 2 sec @ 40-135% (40-135w)
• Active 1 min @ 135% (135w)
• Active 4:28 min @ 40% (40w)
• 4X
  • Active 2 sec @ 40-135% (40-135w)
  • Active 1 min @ 135% (135w)
  • Active 58 sec @ 40% (40w)
• Active 2 sec @ 40-135% (40-135w)
• Active 1 min @ 135% (135w)
• Active 7:58 min @ 40% (40w)
• 4X
  • Active 2 sec @ 40-135% (40-135w)
  • Active 1 min @ 135% (135w)
  • Active 58 sec @ 40% (40w)
• Active 2 sec @ 40-135% (40-135w)
• Active 1 min @ 135% (135w)
• Active 7:58 min @ 40% (40w)
• 4X
  • Active 2 sec @ 40-135% (40-135w)
  • Active 1 min @ 135% (135w)
  • Active 58 sec @ 40% (40w)
• Active 2 sec @ 40-135% (40-135w)
• Active 1 min @ 135% (135w)
• Cooldown 3 min @ 40-30% (40-30w)