Anaerobic

BMU - W06D5 - Uphill Battle

  • Cycling
  • 56mTime
  • 69Stress
  • 0.86Intensity
  • 116Popularity

About this workout

This workout is a hard-hitting anaerobic set designed to build your sprinting power and lactate tolerance with five brutal 30-second efforts at 140% FTP. Perfect for closing gaps in group rides or sharpening your top-end punch before race day.

M01

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 30 sec @ 80% (80w) 95 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 30 sec @ 90% (90w) 105 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 30 sec @ 105% (105w) 115 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 5 min @ 95% (95w) 95 rpm
  • Active 30 sec @ 100-150% (100-150w)
  • Active 2:30 min @ 50% (50w) 85 rpm
  • Active 5 min @ 95% (95w) 95 rpm
  • Active 30 sec @ 100-150% (100-150w)
  • Active 2:30 min @ 50% (50w) 85 rpm
  • Active 5 min @ 95% (95w) 95 rpm
  • Active 30 sec @ 100-150% (100-150w)
  • Active 3 min @ 50% (50w) 85 rpm
  • 5X
    • Active 30 sec @ 130% (130w) 100 rpm
    • Rest 30 sec @ 70% (70w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 5X
    • Active 30 sec @ 140% (140w) 100 rpm
    • Rest 30 sec @ 60% (60w) 90 rpm
  • Cooldown 3 min @ 50-25% (50-25w)