Anaerobic

Build me up - Thew

  • Cycling
  • 1hTime
  • 81Stress
  • 0.90Intensity
  • 170Popularity

About this workout

This workout features a punishing main set of 6 intervals at 115% FTP, designed to build the kick you need to close gaps and unleash your raw sprinting power. Perfect for sharpening your top-end punch before key races or intense group ride efforts.

gemorje

Workout structure

  • 10 min @ 25-75% (25-75w)
  • 30 sec @ 95% (95w) 95 rpm
  • 30 sec @ 50% (50w) 50 rpm
  • 30 sec @ 105% (105w) 105 rpm
  • 30 sec @ 50% (50w) 50 rpm
  • 30 sec @ 115% (115w) 115 rpm
  • 2:30 min @ 50% (50w) 85 rpm
  • 6X
    • 1 min @ 115-140% (115-140w)
    • 1 min @ 50% (50w) 85 rpm
    • 2 min @ 115% (115w) 100 rpm
    • 3 min @ 65% (65w) 85 rpm
  • 3 min @ 65-25% (65-25w)