BMU W5E1 #8

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 26Popularity

About this workout

This workout features a fierce main set of 3 × 2 minutes at 115% FTP, designed to push your aerobic ceiling and boost your VO2 max, giving you the edge for those tough climbs and race kicks. Perfect for building the raw endurance needed to maintain a competitive pace during group rides or time trials.

Workout structure

• Warm-Up 10 min @ 25-75% (25-75w)
• 30 sec @ 95% (95w) 95 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 105% (105w) 105 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 115% (115w) 115 rpm
• 30 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• 3X
  • Active 2 min @ 105% (105w) 85 rpm
  • Rest 3 min @ 50% (50w)
• Active 10 min @ 65% (65w) 90 rpm
• 3X
  • Active 2 min @ 115% (115w) 85 rpm
  • Rest 3 min @ 50% (50w)
• Active 5 min @ 50-25% (50-25w) 60 rpm