Build me up - W7 Cucumber

• Cycling
• 1h 30mTime
• 110Stress
• 0.86Intensity
• 20Popularity

About this workout

This workout features an intense main set of 3-minute efforts at 95% FTP, perfect for building the kick needed to close gaps during a race or group ride. It's a solid choice for developing raw sprinting power and lactate tolerance, ensuring you can unleash that top-end punch when it counts.

Workout structure

• 5 min @ 25-60% (25-60w)
• 5 min @ 60% (60w) 90 rpm
• 3 min @ 75% (75w) 100 rpm
• 2 min @ 55% (55w) 85 rpm
• 30 sec @ 100% (100w) 100 rpm
• 30 sec @ 130% (130w) 110 rpm
• 15 sec @ 150% (150w) 115 rpm
• 2 min @ 55% (55w) 85 rpm
• 10 min @ 90% (90w) 90 rpm
• 2 min @ 67% (67w) 85 rpm
• 10 min @ 90% (90w) 75 rpm
• 2 min @ 67% (67w) 85 rpm
• 10 min @ 90% (90w) 95 rpm
• 2 min @ 67% (67w) 85 rpm
• 30 sec @ 100% (100w) 100 rpm
• 30 sec @ 130% (130w) 110 rpm
• 15 sec @ 150% (150w) 115 rpm
• 2 min @ 55% (55w) 85 rpm
• 5 min @ 95% (95w) 90 rpm
• 5 min @ 85% (85w) 90 rpm
• 2 min @ 67% (67w) 85 rpm
• 3X
  • 2:30 min @ 95% (95w) 100 rpm
  • 2:30 min @ 85% (85w) 80 rpm
• 30 sec @ 100% (100w) 100 rpm
• 30 sec @ 130% (130w) 110 rpm
• 15 sec @ 150% (150w) 115 rpm
• 4:15 min @ 60-25% (60-25w)