Anaerobic

BMU - W03D2 - Ham Sandwich

  • Cycling
  • 57mTime
  • 67Stress
  • 0.84Intensity
  • 86Popularity

About this workout

This workout features a gnarly main set of 2 sets of 4 × 2 min efforts at 88% FTP, pushing your limits to build raw sprinting power and lactate tolerance. Perfect for closing gaps during race kicks or sharpening your anaerobic capacity for those crucial moments in a group ride.

M01

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • Active 30 sec @ 80% (80w) 95 rpm
  • Active 30 sec @ 95% (95w) 95 rpm
  • Active 30 sec @ 80% (80w) 85 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 80% (80w) 85 rpm
  • Active 30 sec @ 110% (110w) 110 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 30 sec @ 50-88% (50-88w)
  • 4X
    • Active 2 min @ 88% (88w) 90 rpm
    • Rest 30 sec @ 110% (110w) 110 rpm
  • Active 30 sec @ 88-50% (88-50w)
  • Active 2:30 min @ 50% (50w) 85 rpm
  • 5X
    • Active 30 sec @ 130% (130w) 110 rpm
    • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 5X
    • Active 30 sec @ 130% (130w) 110 rpm
    • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 30 sec @ 50-88% (50-88w)
  • 4X
    • Active 2 min @ 88% (88w) 90 rpm
    • Rest 30 sec @ 110% (110w) 110 rpm
  • Cooldown 4 min @ 50-25% (50-25w)