BMU - W11D2 - Ruckus

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 46Popularity

About this workout

This session features a classic threshold set of 13 intervals at 100% FTP, designed to push your sustainable power and prepare you for the demands of weekly group rides and time trials. It's the perfect workout for honing your ability to maintain intensity and dig deep when it counts.

Workout structure

• Warm-Up 5 min @ 40-65% (40-65w)
• Active 5 min @ 65% (65w) 95 rpm
• Active 3 min @ 80% (80w) 100 rpm
• Active 2 min @ 55% (55w) 85 rpm
• 7X
  • Active 2 min @ 100% (100w) 90 rpm
  • Rest 1 min @ 75% (75w) 70 rpm
• Active 3 min @ 55% (55w) 85 rpm
• 6X
  • Active 2 min @ 100% (100w) 90 rpm
  • Rest 1 min @ 75% (75w) 70 rpm
• Cooldown 3 min @ 74-25% (74-25w)