Blend03@BLCoaching

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 20Popularity

About this workout

This workout is a brutal anaerobic blast, featuring short, intense efforts at 200% FTP that build your raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or delivering that top-end punch during race kicks.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 2 min @ 85% (85w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 2 min @ 50% (50w)
• 1 min @ 100% (100w)
• 1 min @ 105% (105w)
• 1 min @ 110% (110w)
• 2 min @ 50% (50w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 1 min @ 105% (105w)
• 1 min @ 50% (50w)
• 1 min @ 110% (110w)
• 1 min @ 50% (50w)
• 1 min @ 115% (115w)
• 1 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 1 min @ 125% (125w)
• 1 min @ 50% (50w)
• 1 min @ 130% (130w)
• 2 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 1 min @ 90% (90w)
• 30 sec @ 115% (115w)
• 1 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 1 min @ 80% (80w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 1 min @ 100% (100w)
• 1 min @ 105% (105w)
• 1 min @ 110% (110w)
• 2 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 1 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 1 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 1 min @ 50% (50w)
• 30 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 30 sec @ 140% (140w)
• 2 min @ 50% (50w)
• 2X
  • 10 sec @ 200% (200w)
  • 1 min @ 50% (50w)
• 10 sec @ 200% (200w)
• 4 min @ 50% (50w)