Anaerobic

BMU - W11D1 - Breakfast Returns

  • Cycling
  • 59mTime
  • 90Stress
  • 0.96Intensity
  • 56Popularity

About this workout

This workout is a gnarly anaerobic blast featuring 3 sets of 10 × 30 seconds at 130% FTP, designed to build your sprinting power and lactate tolerance for those critical moments when you need to close gaps or unleash a fierce kick. Perfect for race day preparation or sharpening your legs for group rides that demand quick accelerations.

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 2 min @ 50% (50w) 85 rpm
  • 10X
    • Active 30 sec @ 130% (130w) 105 rpm
    • Rest 30 sec @ 90% (90w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 10X
    • Active 30 sec @ 130% (130w) 105 rpm
    • Rest 30 sec @ 90% (90w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 10X
    • Active 30 sec @ 130% (130w) 105 rpm
    • Rest 30 sec @ 90% (90w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Cooldown 6 min @ 55-25% (55-25w)