Anaerobic

BMU - W07D1 - Cucumber

  • Cycling
  • 1h 29mTime
  • 110Stress
  • 0.86Intensity
  • 56Popularity

About this workout

This workout features brutal 3-minute efforts at 95% FTP, perfect for building the kick needed to close gaps during tough group rides or races. It's an excellent anaerobic session that pushes your lactate tolerance, making it a must-do for those looking to enhance their sprinting power.

M01

Workout structure

  • Warm-Up 5 min @ 25-60% (25-60w)
  • Active 5 min @ 60% (60w) 90 rpm
  • Active 3 min @ 75% (75w) 100 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • Active 30 sec @ 100% (100w) 100 rpm
  • Active 30 sec @ 130% (130w) 110 rpm
  • Active 15 sec @ 150% (150w) 115 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • Active 10 min @ 90% (90w) 90 rpm
  • Active 2 min @ 67% (67w) 85 rpm
  • Active 10 min @ 90% (90w) 75 rpm
  • Active 2 min @ 67% (67w) 85 rpm
  • Active 3:20 min @ 90% (90w) 90 rpm
  • Active 3:20 min @ 90% (90w) 105 rpm
  • Active 3:20 min @ 90% (90w) 90 rpm
  • Active 2 min @ 67% (67w) 85 rpm
  • Active 30 sec @ 100% (100w) 100 rpm
  • Active 30 sec @ 130% (130w) 110 rpm
  • Active 15 sec @ 150% (150w) 115 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • Active 5 min @ 95% (95w) 90 rpm
  • Active 5 min @ 85% (85w) 90 rpm
  • Active 2 min @ 67% (67w) 85 rpm
  • 3X
    • Active 2:30 min @ 95% (95w) 100 rpm
    • Active 2:30 min @ 85% (85w) 85 rpm
  • Active 30 sec @ 100% (100w) 100 rpm
  • Active 30 sec @ 130% (130w) 110 rpm
  • Active 15 sec @ 150% (150w) 115 rpm
  • Cooldown 3:55 min @ 60-25% (60-25w)