Anaerobic

BMU - W06D2 - Attack!

  • Cycling
  • 1hTime
  • 61Stress
  • 0.78Intensity
  • 86Popularity

About this workout

This savage workout features hard-hitting 30-second efforts at 150% FTP, designed to build your explosive kick for closing gaps and sprinting in races. Perfect for sharpening your top-end punch before group rides or tackling those crucial race moments.

M01

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 30 sec @ 95% (95w) 95 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 115% (115w) 115 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 30 sec @ 150% (150w) 110 rpm
  • Active 9:30 min @ 80% (80w) 90 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • Active 30 sec @ 150% (150w) 110 rpm
  • Active 10:30 min @ 80% (80w) 90 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • Active 30 sec @ 150% (150w) 110 rpm
  • Active 12:30 min @ 80% (80w) 90 rpm
  • Cooldown 5 min @ 80-25% (80-25w)