Bluebell

• Cycling
• 1h 0mTime
• 76Stress
• 0.87Intensity
• 150Popularity

About this workout

Bluebell features a hard-hitting main set of 17 intervals at 120% FTP, designed to push your aerobic ceiling and build the power you need for those steep climbs or aggressive attacks in races. This workout will sharpen your ability to sustain high-intensity efforts when the pace picks up in group rides or time trials.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 20 sec @ 120% (120w) 100 rpm
• 30 sec @ 40% (40w)
• 30 sec @ 120% (120w) 100 rpm
• 30 sec @ 40% (40w)
• 40 sec @ 120% (120w) 100 rpm
• 30 sec @ 40% (40w)
• 50 sec @ 120% (120w) 100 rpm
• 4:30 min @ 41% (41w)
• 6X
  • 1 min @ 120% (120w) 100 rpm
  • Rest 1 min @ 40% (40w)
• 4 min @ 40% (40w)
• 6X
  • 1 min @ 120% (120w) 100 rpm
  • Rest 1 min @ 40% (40w)
• 4 min @ 40% (40w)
• 5X
  • 1 min @ 120% (120w) 100 rpm
  • Rest 1 min @ 40% (40w)
• 1 min @ 120% (120w) 100 rpm
• 3 min @ 40-30% (40-30w)