BMU - W05D2 - Escalation
- Cycling
- 1h 35mTime
- 114Stress
- 0.85Intensity
- 81Popularity
About this workout
This workout features brutal 30-second efforts at 150% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for closing gaps in a race or launching breakaways. Incorporate this anaerobic session to develop that top-end punch needed for those decisive moments on the bike.
Workout structure
- Warm-Up 10 min @ 40-75% (40-75w)
- Active 30 sec @ 95% (95w) 95 rpm
- Rest 30 sec @ 50% (50w) 85 rpm
- Active 30 sec @ 105% (105w) 105 rpm
- Rest 30 sec @ 50% (50w) 85 rpm
- Active 30 sec @ 115% (115w) 115 rpm
- Rest 30 sec @ 50% (50w) 85 rpm
- Active 2 min @ 50% (50w) 85 rpm
- Active 4 min @ 95% (95w) 100 rpm
- Active 8 min @ 80% (80w) 90 rpm
- Active 3 min @ 50% (50w) 85 rpm
- Active 4 min @ 95% (95w) 70 rpm
- Active 2 min @ 80% (80w) 70 rpm
- Active 1 min @ 80% (80w) 100 rpm
- Active 2 min @ 80% (80w) 70 rpm
- Active 1 min @ 80% (80w) 100 rpm
- Active 2 min @ 80% (80w) 70 rpm
- Active 3 min @ 50% (50w) 85 rpm
- Active 30 sec @ 80-105% (80-105w)
- Active 30 sec @ 105% (105w) 100 rpm
- Active 30 sec @ 105-80% (105-80w)
- Active 1 min @ 80% (80w) 85 rpm
- Active 30 sec @ 80-105% (80-105w)
- Active 30 sec @ 105% (105w) 100 rpm
- Active 30 sec @ 105-80% (105-80w)
- Active 2 min @ 80% (80w) 85 rpm
- Active 30 sec @ 80-105% (80-105w)
- Active 30 sec @ 105% (105w) 100 rpm
- Active 30 sec @ 105-80% (105-80w)
- Active 3 min @ 80% (80w) 85 rpm
- Active 30 sec @ 80-105% (80-105w)
- Active 30 sec @ 105% (105w) 100 rpm
- Active 30 sec @ 105-80% (105-80w)
- Active 3 min @ 50% (50w) 85 rpm
- Active 2 min @ 95% (95w) 90 rpm
- 4X
- Active 1 min @ 80% (80w) 90 rpm
- Rest 1 min @ 80% (80w) 65 rpm
- Active 2 min @ 95% (95w) 90 rpm
- Active 5 min @ 50% (50w) 85 rpm
- 5X
- Active 30 sec @ 150% (150w) 100 rpm
- Rest 30 sec @ 65% (65w) 85 rpm
- Active 5 min @ 50% (50w) 85 rpm
- 5X
- Active 30 sec @ 150% (150w) 100 rpm
- Rest 30 sec @ 65% (65w) 85 rpm
- Cooldown 3 min @ 50-25% (50-25w)