BMU - W12D3 - Alpha

• Cycling
• 30mTime
• 27Stress
• 0.74Intensity
• 46Popularity

About this workout

This workout features hard-hitting 30-second intervals at 110% FTP, designed to push your aerobic ceiling and improve your capacity for those steep climbs or race kicks. Perfect for adding intensity to your training week, it builds the power needed to respond to attacks in group rides or competitions.

Workout structure

• Active 4 min @ 40% (40w) 80 rpm
• Active 4 min @ 53% (53w) 90 rpm
• Active 4 min @ 67% (67w) 100 rpm
• Active 4 min @ 80% (80w) 110 rpm
• Active 2 min @ 55% (55w) 85 rpm
• Active 3 min @ 100% (100w) 100 rpm
• Active 2 min @ 55% (55w) 85 rpm
• Active 1 min @ 115% (115w) 110 rpm
• Active 2 min @ 55% (55w) 85 rpm
• 2X
  • Active 30 sec @ 110% (110w) 110 rpm
  • Rest 30 sec @ 55% (55w) 85 rpm
• Cooldown 2 min @ 55-25% (55-25w)