3 x 5 x 15 @ 192%FTP

• Cycling
• 57mTime
• 70Stress
• 0.85Intensity
• 40Popularity

About this workout

This brutal set of 3 x 5 x 15 seconds at 192% FTP is designed to build your raw sprinting power and lactate tolerance, perfect for those gnarly race kicks or closing gaps in a breakaway. Use this workout when you need to sharpen your anaerobic capacity while keeping the recoveries solid and controlled.

Workout structure

• Warm-Up 3 min @ 55% (55w)
• 5 min @ 55-92% (55-92w)
• Cooldown 1 min @ 55% (55w)
• 5X
  • 1:30 min @ 62% (62w)
  • 15 sec @ 192% (192w)
• Rest 1:30 min @ 62% (62w)
• 5 min @ 90% (90w)
• 5X
  • 1:30 min @ 62% (62w)
  • 15 sec @ 192% (192w)
• Rest 1:30 min @ 62% (62w)
• 5 min @ 90% (90w)
• 5X
  • 1:30 min @ 62% (62w)
  • 15 sec @ 192% (192w)
• Rest 1:30 min @ 62% (62w)
• 8 min @ 90-46% (90-46w)