Anaerobic

SUF: Butter

  • Cycling
  • 59mTime
  • 84Stress
  • 0.92Intensity
  • 564Popularity

About this workout

Get ready for a gnarly kick with SUF: Butter, featuring 3 intervals of 90 seconds at 120% FTP that will build your sprinting power and lactate tolerance. This workout is perfect for closing gaps during group rides or throwing down the hammer in a race finish.

matheussiq8

Workout structure

  • 3 min @ 50% (50w)
  • 1:30 min @ 55% (55w)
  • 30 sec @ 60% (60w)
  • 1 min @ 70% (70w)
  • 30 sec @ 80% (80w)
  • 1 min @ 50% (50w)
  • 1 min @ 85% (85w)
  • 42 sec @ 50% (50w)
  • 18 sec @ 140% (140w)
  • 2 min @ 50% (50w)
  • 1:18 min @ 120% (120w)
  • 12 sec @ 130% (130w)
  • 3X
    • 3 min @ 75% (75w)
    • 1:30 min @ 120% (120w)
  • 3 min @ 75% (75w)
  • 30 sec @ 120% (120w)
  • 1 min @ 135% (135w)
  • 2 min @ 50% (50w)
  • 2 min @ 55% (55w)
  • 1:30 min @ 130% (130w)
  • 3 min @ 75% (75w)
  • 1 min @ 120% (120w)
  • 30 sec @ 130% (130w)
  • 3 min @ 75% (75w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 135% (135w)
  • 30 sec @ 120% (120w)
  • 3 min @ 75% (75w)
  • 1 min @ 115% (115w)
  • 30 sec @ 120% (120w)
  • 3 min @ 75% (75w)
  • 18 sec @ 115% (115w)
  • 1 min @ 120% (120w)
  • 12 sec @ 200% (200w)
  • 4:30 min @ 50% (50w)