Build me up - Ruckus

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 552Popularity

About this workout

This workout features a punishing main set of 13 intervals at 100% FTP, designed to push your limits and define your threshold power. It's perfect for simulating the sustained effort needed in weekly group rides and time trials, making it a staple for any serious cyclist's training regimen.

Workout structure

• 5 min @ 40-65% (40-65w)
• 5 min @ 65% (65w) 95 rpm
• 3 min @ 80% (80w) 100 rpm
• 2 min @ 55% (55w) 85 rpm
• 7X
  • 2 min @ 100% (100w) 90 rpm
  • 1 min @ 75% (75w) 70 rpm
• 3 min @ 55% (55w)
• 6X
  • 2 min @ 100% (100w) 90 rpm
  • 1 min @ 75% (75w) 70 rpm
• 3 min @ 75-25% (75-25w)