Anaerobic

SF - Blender (Mini Version)

Cycling
54mTime
73Stress
0.89Intensity
816Popularity

About this workout

This savage workout delivers raw sprinting power and lactate tolerance through short, intense efforts that mimic the bursts needed to close gaps in a race. Perfect for building the kick that sets you apart during group rides and key moments of intensity.

foldingbikebass

Workout structure

Recovery 3 min @ 50% (50w) 90 rpm
Recovery 1:49 min @ 60% (60w) 100 rpm
FTP 25 sec @ 105% (105w) 100 rpm
FTP 1:15 min @ 76% (76w) 100 rpm
FTP 2:30 min @ 85% (85w) 100 rpm
FTP 1:1 min @ 91% (91w) 100 rpm
FTP 1:2 min @ 105% (105w) 100 rpm
Recovery 2:1 min @ 50% (50w) 90 rpm
MAP 2 min @ 116% (116w) 100 rpm
Recovery 1:58 min @ 50% (50w) 100 rpm
FTP 1:13 min @ 91% (91w) 95 rpm
FTP 17 sec @ 100% (100w) 80 rpm
FTP 47 sec @ 91% (91w) 95 rpm
FTP 26 sec @ 100% (100w) 95 rpm
FTP 18 sec @ 91% (91w) 95 rpm
FTP 58 sec @ 100% (100w) 95 rpm
FTP 1:51 min @ 91% (91w) 95 rpm
FTP 38 sec @ 100% (100w) 80 rpm
FTP 1:30 min @ 91% (91w) 95 rpm
Recovery 2:1 min @ 50% (50w) 100 rpm
MAP 1:9 min @ 105% (105w) 110 rpm
MAP 44 sec @ 113% (113w) 85 rpm
MAP 2:8 min @ 105% (105w) 95 rpm
Recovery 2 min @ 50% (50w) 100 rpm
MAP 40 sec @ 122% (122w) 100 rpm
2X
- Recovery 21 sec @ 50% (50w) 90 rpm
- MAP 39 sec @ 122% (122w) 100 rpm
Recovery 20 sec @ 50% (50w) 90 rpm
MAP 42 sec @ 122% (122w) 100 rpm
Recovery 22 sec @ 50% (50w) 90 rpm
MAP 40 sec @ 122% (122w) 100 rpm
Recovery 20 sec @ 50% (50w) 90 rpm
MAP 47 sec @ 122% (122w) 100 rpm
Recovery 2:2 min @ 50% (50w) 90 rpm
3X
- MAP 21 sec @ 139% (139w) 100 rpm
- Recovery 40 sec @ 50% (50w) 90 rpm
MAP 23 sec @ 139% (139w) 100 rpm
Recovery 40 sec @ 50% (50w) 90 rpm
MAP 21 sec @ 139% (139w) 100 rpm
Recovery 41 sec @ 50% (50w) 90 rpm
MAP 20 sec @ 139% (139w) 100 rpm
Recovery 2:1 min @ 50% (50w) 90 rpm
FTP 4:21 min @ 100% (100w) 90 rpm
Recovery 1:52 min @ 50% (50w) 90 rpm