Anaerobic

BMU - W11D4 - Tenacity

  • Cycling
  • 2h 0mTime
  • 134Stress
  • 0.82Intensity
  • 37Popularity

About this workout

This workout focuses on building your kick to close gaps and develop raw sprinting power through sustained efforts at 85% FTP. It's a punishing session ideal for sharpening your anaerobic engine, making it perfect for race day sprints and chasing down breakaways.

M01

Workout structure

  • Warm-Up 5 min @ 25-65% (25-65w)
  • Active 5 min @ 65% (65w) 95 rpm
  • Active 1 min @ 75% (75w) 100 rpm
  • Active 1 min @ 80% (80w) 100 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 1 min @ 85% (85w) 105 rpm
  • Active 1 min @ 90% (90w) 105 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 1 min @ 95% (95w) 110 rpm
  • Active 1 min @ 100% (100w) 110 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 6X
    • Active 5 min @ 85% (85w) 90 rpm
    • Rest 5 sec @ 200% (200w) 110 rpm
  • Active 6 min @ 50% (50w) 85 rpm
  • 6X
    • Active 5 min @ 85% (85w) 90 rpm
    • Rest 5 sec @ 200% (200w) 110 rpm
  • Active 6 min @ 50% (50w) 85 rpm
  • 4X
    • Active 1 min @ 115% (115w) 100 rpm
    • Rest 1 min @ 55% (55w) 85 rpm
  • Active 2 min @ 40% (40w) 85 rpm
  • 4X
    • Active 1 min @ 115% (115w) 100 rpm
    • Rest 1 min @ 55% (55w) 85 rpm
  • Cooldown 9 min @ 55-25% (55-25w)