Anaerobic

BMU - W10D4 - Serrated

  • Cycling
  • 1h 30mTime
  • 121Stress
  • 0.90Intensity
  • 31Popularity

About this workout

This workout features intense 2-minute efforts at 110% FTP, perfect for building the kick needed to close gaps in a race or surge during a group ride. It's a punishing session that enhances your raw sprinting power and lactate tolerance, ensuring you can deliver a top-end punch when it matters most.

M01

Workout structure

  • Warm-Up 5 min @ 40-65% (40-65w)
  • Active 5 min @ 65% (65w) 95 rpm
  • Active 3 min @ 80% (80w) 100 rpm
  • 6X
    • Active 2 min @ 55% (55w) 85 rpm
    • Active 2 min @ 110-130% (110-130w)
  • Active 8 min @ 55% (55w) 85 rpm
  • Active 30 sec @ 130-150% (130-150w)
  • 5X
    • Active 3 min @ 88% (88w) 90 rpm
    • Rest 1 min @ 100% (100w) 90 rpm
  • Active 30 sec @ 130-150% (130-150w)
  • 5X
    • Active 3 min @ 88% (88w) 90 rpm
    • Rest 1 min @ 100% (100w) 90 rpm
  • Active 4 min @ 45% (45w) 85 rpm