Basin +1
- Cycling
- 1h 15mTime
- 95Stress
- 0.87Intensity
- 65Popularity
About this workout
Basin +1 is a punishing anaerobic workout featuring 11 hard-hitting 30-second efforts at 130% FTP, perfect for building the kick needed to close gaps during races or to power through brutal group ride sprints. This session is ideal for developing raw sprinting power and lactate tolerance while giving you ample recovery to tackle those gnarly efforts.
Workout structure
- 2 min @ 50% (50w)
- 2 min @ 65% (65w)
- 3 min @ 90% (90w)
- 1 min @ 40% (40w)
- 30 sec @ 105% (105w)
- 30 sec @ 40% (40w)
- 30 sec @ 130% (130w)
- 30 sec @ 40% (40w)
- 30 sec @ 150% (150w)
- 4:30 min @ 40% (40w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-147% (130-147w)
- 7 min @ 40% (40w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-147% (130-147w)
- 7 min @ 40% (40w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-147% (130-147w)
- 7 min @ 40% (40w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-147% (130-147w)
- 7 min @ 40% (40w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-147% (130-147w)
- 2 min @ 40-30% (40-30w)