Anaerobic

Suf - Suf Idol

  • Cycling
  • 30mTime
  • 37Stress
  • 0.85Intensity
  • 1,452Popularity

About this workout

This gnarly workout features a series of brutal 10-second sprints to build your raw sprinting power and lactate tolerance, perfect for closing gaps in a race or launching a breakaway. It’s a tough session that will push your limits and develop the top-end punch needed for those critical moments on the bike.

foldingbikebass

Workout structure

  • Recovery 1:30 min @ 50% (50w) 80 rpm
  • Recovery 1:15 min @ 55% (55w) 85 rpm
  • FTP 1 min @ 65% (65w) 90 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • FTP 30 sec @ 75% (75w) 90 rpm
  • Recovery 30 sec @ 60% (60w) 85 rpm
  • FTP 30 sec @ 90% (90w) 95 rpm
  • FTP 30 sec @ 70% (70w) 85 rpm
  • FTP 45 sec @ 100% (100w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • MAP 15 sec @ 122% (122w) 90 rpm
  • Recovery 45 sec @ 50% (50w) 85 rpm
  • AC 15 sec @ 132% (132w) 100 rpm
  • Recovery 1:30 min @ 50% (50w) 80 rpm
  • NM 10 sec @ 229% (229w) 90 rpm
  • Recovery 50 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 146% (146w) 90 rpm
  • Recovery 40 sec @ 50% (50w) 85 rpm
  • MAP 30 sec @ 134% (134w) 95 rpm
  • Recovery 30 sec @ 50% (50w) 85 rpm
  • MAP 30 sec @ 128% (128w) 95 rpm
  • Recovery 30 sec @ 50% (50w) 85 rpm
  • AC 20 sec @ 139% (139w) 95 rpm
  • Recovery 40 sec @ 50% (50w) 85 rpm
  • NM 10 sec @ 214% (214w) 100 rpm
  • Recovery 1:50 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 134% (134w) 85 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 146% (146w) 85 rpm
  • Recovery 40 sec @ 50% (50w) 85 rpm
  • NM 10 sec @ 229% (229w) 90 rpm
  • Recovery 50 sec @ 50% (50w) 90 rpm
  • NM 10 sec @ 229% (229w) 100 rpm
  • Recovery 50 sec @ 50% (50w) 90 rpm
  • AC 20 sec @ 139% (139w) 90 rpm
  • Recovery 40 sec @ 50% (50w) 80 rpm
  • MAP 30 sec @ 128% (128w) 95 rpm
  • Recovery 1:30 min @ 50% (50w) 85 rpm
  • NM 10 sec @ 229% (229w) 110 rpm
  • Recovery 50 sec @ 50% (50w) 90 rpm
  • AC 20 sec @ 146% (146w) 105 rpm
  • Recovery 40 sec @ 50% (50w) 90 rpm
  • MAP 30 sec @ 134% (134w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 90 rpm
  • AC 20 sec @ 139% (139w) 100 rpm
  • Recovery 40 sec @ 50% (50w) 90 rpm
  • NM 10 sec @ 214% (214w) 120 rpm
  • Recovery 1:35 min @ 45% (45w) 80 rpm