EbB & FLoW
- Cycling
- 1h 40mTime
- 104Stress
- 0.79Intensity
- 185Popularity
About this workout
EbB & FLoW focuses on short, intense efforts to raise the top of your aerobic engine, making it perfect for pushing your limits in races or during tough group rides. This workout builds the capacity you need for those critical moments when the road kicks up or a breakaway forms.
Workout structure
- 7 min @ 50-70% (50-70w)
- 1 min @ 120% (120w)
- 1 min @ 50% (50w)
- 1 min @ 120% (120w)
- 1 min @ 60% (60w)
- 1 min @ 65% (65w)
- 1 min @ 60% (60w)
- 2 min @ 65% (65w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 80% (80w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 65% (65w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 80% (80w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 65% (65w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 80% (80w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 65% (65w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 80% (80w)
- 20 sec @ 110% (110w)
- 2:40 min @ 75% (75w)
- 20 sec @ 110% (110w)
- 2:40 min @ 70% (70w)
- 20 sec @ 110% (110w)
- 2:40 min @ 65% (65w)
- 1 min @ 60% (60w)
- 1 min @ 65% (65w)
- 1 min @ 60% (60w)
- 1 min @ 120% (120w)
- 1 min @ 50% (50w)
- 1 min @ 120% (120w)
- 7 min @ 70-50% (70-50w)