Anaerobic

BMU - W11D3 - Thew

  • Cycling
  • 1hTime
  • 81Stress
  • 0.90Intensity
  • 20Popularity

About this workout

This workout features a punishing main set of 6 intervals at 115% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. It's perfect for sharpening your top-end punch before race day or tackling those gnarly group ride sprints.

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 30 sec @ 115% (115w) 115 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 6X
    • Active 1 min @ 115-140% (115-140w)
    • Active 1 min @ 50% (50w) 85 rpm
    • Active 2 min @ 115% (115w) 100 rpm
    • Active 3 min @ 65% (65w) 85 rpm
  • Cooldown 3 min @ 65-25% (65-25w)