Anaerobic

3x10 (40-20) FRC

  • Cycling
  • 1h 5mTime
  • 94Stress
  • 0.93Intensity
  • 30Popularity

About this workout

This 3x10 (40-20) FRC workout delivers a brutal anaerobic kick, pushing your sprinting power and lactate tolerance to the limit with 40-second efforts at 130.7% FTP. Perfect for closing gaps in races or sharpening your punch for group rides, this session builds the raw power needed for those gnarly finish-line sprints.

XiscoAOS

Workout structure

  • 5 min @ 50% (50w)
  • 15 min @ 72% (72w)
  • 10X
    • 40 sec @ 131% (131w)
    • Rest 20 sec @ 43% (43w)
  • 5 min @ 54% (54w)
  • 10X
    • 40 sec @ 131% (131w)
    • Rest 20 sec @ 43% (43w)
  • 5 min @ 54% (54w)
  • 10X
    • 40 sec @ 131% (131w)
    • Rest 20 sec @ 43% (43w)
  • 5 min @ 54% (54w)