Anaerobic

15/15/15 3x10min@175-95-50

  • Cycling
  • 1hTime
  • 94Stress
  • 0.97Intensity
  • 40Popularity

About this workout

This workout features a demanding main set of 3 sets of 13 intervals at 175% FTP, pushing your limits with 15-second efforts followed by brief recoveries. It’s perfect for building the kick you need to close gaps in group rides or deliver a savage sprint during race finishes.

Johnny Rocket

Workout structure

  • 43 sec @ 25% (25w)
  • 43 sec @ 31% (31w)
  • 43 sec @ 36% (36w)
  • 43 sec @ 40% (40w)
  • 43 sec @ 44% (44w)
  • 43 sec @ 49% (49w)
  • 42 sec @ 55% (55w)
  • 3X
    • 1:20 min @ 75% (75w)
    • 1 min @ 50% (50w)
  • 13X
    • 15 sec @ 175% (175w)
    • 15 sec @ 95% (95w)
    • 15 sec @ 50% (50w)
  • 15 sec @ 250% (250w)
  • 6 min @ 50% (50w)
  • 13X
    • 15 sec @ 175% (175w)
    • 15 sec @ 95% (95w)
    • 15 sec @ 50% (50w)
  • 15 sec @ 250% (250w)
  • 6 min @ 50% (50w)
  • 13X
    • 15 sec @ 175% (175w)
    • 15 sec @ 95% (95w)
    • 15 sec @ 50% (50w)
  • 15 sec @ 250% (250w)
  • 45 sec @ 55% (55w)
  • 45 sec @ 49% (49w)
  • 45 sec @ 46% (46w)
  • 45 sec @ 42% (42w)
  • 45 sec @ 38% (38w)
  • 45 sec @ 34% (34w)
  • 45 sec @ 31% (31w)
  • 45 sec @ 25% (25w)