BMU - W09D3 - Melange

• Cycling
• 1h 30mTime
• 88Stress
• 0.76Intensity
• 66Popularity

About this workout

This workout features a brutal main set of 6 × 2 min at 100% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. It's perfect for those looking to add some serious punch to their legs, ideal for race kicks or attacking in breakaways.

Workout structure

• Warm-Up 5 min @ 25-55% (25-55w)
• Active 5 min @ 55% (55w) 95 rpm
• Active 5 min @ 65% (65w)
• Active 30 sec @ 90% (90w) 100 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 30 sec @ 100% (100w) 105 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 30 sec @ 110% (110w) 110 rpm
• Active 30 sec @ 55% (55w) 85 rpm
• Active 2:30 min @ 55% (55w) 85 rpm
• Active 10 min @ 85% (85w) 75 rpm
• Active 10 min @ 65% (65w) 90 rpm
• 6X
  • Active 2 min @ 100% (100w) 100 rpm
  • Rest 1 min @ 55% (55w) 85 rpm
• Active 10 min @ 65% (65w) 90 rpm
• 9X
  • Active 20 sec @ 130% (130w) 110 rpm
  • Rest 40 sec @ 55% (55w) 85 rpm
• Active 10 min @ 65% (65w) 90 rpm
• Cooldown 2 min @ 50-25% (50-25w)