Anaerobic

Flume +1

  • Cycling
  • 1h 48mTime
  • 131Stress
  • 0.85Intensity
  • 85Popularity

About this workout

Flume +1 features a punishing main set of 76 intervals at 125% FTP, designed to build your sprinting power and lactate tolerance, perfect for closing gaps and launching race kicks. This workout is a savage addition to your training arsenal for enhancing those explosive efforts on group rides or during critical breakaways.

SooMK

Workout structure

  • 10 min @ 50-72% (50-72w)
  • 45 sec @ 96% (96w)
  • 15 sec @ 115% (115w)
  • 45 sec @ 96% (96w)
  • 15 sec @ 120% (120w)
  • 45 sec @ 96% (96w)
  • 15 sec @ 125% (125w)
  • 5 min @ 40% (40w)
  • 3X
    • 15 sec @ 87% (87w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 87% (87w)
  • 3X
    • 15 sec @ 87% (87w)
    • 15 sec @ 125% (125w)
  • 3:15 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 4:30 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 5 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 5:30 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 7 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 5:30 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 5 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 4:30 min @ 40% (40w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 88% (88w)
  • 3X
    • 15 sec @ 88% (88w)
    • 15 sec @ 125% (125w)
  • 3:30 min @ 40-30% (40-30w)