Anaerobic

Break and Surge

  • Cycling
  • 41mTime
  • 56Stress
  • 0.90Intensity
  • 20Popularity

About this workout

This workout is all about developing that explosive kick with short, intense bursts at 120% FTP, perfect for closing gaps in a race or responding to attacks on a group ride. It's a brutal yet effective way to boost your raw sprinting power and lactate tolerance, making your legs ready for those critical moments in a race.

Bmfw

Workout structure

  • Warm-Up 5 min @ 50-110% (50-110w)
  • Active 5 min @ 75% (75w)
  • 3X
    • Active 15 sec @ 200% (200w)
    • Rest 45 sec @ 50% (50w)
  • Active 30 sec @ 150% (150w)
  • 8X
    • Active 15 sec @ 120% (120w)
    • Rest 15 sec @ 80% (80w)
  • Active 5 min @ 50% (50w)
  • Active 30 sec @ 150% (150w)
  • 8X
    • Active 15 sec @ 120% (120w)
    • Rest 15 sec @ 80% (80w)
  • Active 5 min @ 50% (50w)
  • Active 30 sec @ 150% (150w)
  • 8X
    • Active 15 sec @ 120% (120w)
    • Rest 15 sec @ 80% (80w)
  • Cooldown 5 min @ 75-50% (75-50w)