Anaerobic

McDuffie

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 319Popularity

About this workout

McDuffie is a savage anaerobic workout designed to build your top-end punch with explosive efforts at 200% FTP, perfect for closing gaps in group rides or powering through race kicks. This session pushes your limits and sharpens your raw sprinting power, making it a must-do for those looking to dominate the final moments of a race.

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Workout structure

  • Warm-Up 2 min @ 40-50% (40-50w)
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 90% (90w)
  • Active 1 min @ 40% (40w)
  • Active 6 sec @ 150% (150w)
  • Active 24 sec @ 40% (40w)
  • Active 6 sec @ 200% (200w)
  • Active 3:24 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 4 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 4 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 4 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 4 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 4 min @ 105% (105w)
  • Active 2 min @ 40% (40w)