Brewer
- Cycling
- 1h 30mTime
- 116Stress
- 0.88Intensity
- 60Popularity
About this workout
Brewer delivers a brutal anaerobic workout with hard-hitting 30-second efforts at 150% FTP, perfect for building the kick to close gaps during races or group rides. This session pushes your lactate tolerance and raw sprinting power, making it an essential part of any cyclist's training arsenal.
Workout structure
- 4 min @ 50% (50w)
- 3 min @ 90% (90w)
- 3 min @ 40% (40w)
- 2X
- 30 sec @ 150% (150w)
- 30 sec @ 40% (40w)
- 30 sec @ 150% (150w)
- 4:30 min @ 40-50% (40-50w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-150% (130-150w)
- 7 min @ 40-50% (40-50w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-150% (130-150w)
- 7 min @ 40-50% (40-50w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-150% (130-150w)
- 7 min @ 40-50% (40-50w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-150% (130-150w)
- 7 min @ 40-50% (40-50w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-150% (130-150w)
- 7 min @ 40-50% (40-50w)
- 1 min @ 85% (85w)
- 1 min @ 85-95% (85-95w)
- 1 min @ 95% (95w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 105% (105w)
- 30 sec @ 105-130% (105-130w)
- 30 sec @ 130% (130w)
- 30 sec @ 130-150% (130-150w)
- 2 min @ 40% (40w)