Brasted

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 45Popularity

About this workout

Brasted features a punishing main set of 38 intervals, pushing your limits with 30 seconds at 120% FTP followed by short recoveries to boost your aerobic ceiling. This workout is perfect for building the capacity needed when the road kicks up and during those decisive moments in races.

Workout structure

• 4 min @ 50% (50w)
• 4 min @ 65% (65w)
• 4 min @ 80% (80w)
• 15 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 25 sec @ 120% (120w)
• 2X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 7:30 min @ 50-40% (50-40w)