Anaerobic

McDuffie +3

  • Cycling
  • 2h 0mTime
  • 139Stress
  • 0.83Intensity
  • 60Popularity

About this workout

McDuffie +3 delivers a brutal anaerobic workout with short, intense bursts at 200% FTP, ideal for building the kick to close gaps and raw sprinting power. This savage session is perfect for sharpening your top-end punch before race day or refining your ability to respond to attacks in group rides.

usolar

Workout structure

  • Warm-Up 3 min @ 40-51% (40-51w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 90% (90w)
  • Active 2 min @ 40% (40w)
  • Active 6 sec @ 150% (150w)
  • Active 24 sec @ 40% (40w)
  • Active 6 sec @ 180% (180w)
  • Active 24 sec @ 40% (40w)
  • Active 6 sec @ 200% (200w)
  • Active 4:24 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 5 min @ 102% (102w)
  • Active 4:30 min @ 40% (40w)